Hello my dear,
Welcome to this loving-kindness practice.
Just let's begin,
Sitting comfortably in a quiet place.
Just get yourself comfortable,
Holding your spine neutral and tall.
Let your hands rest comfortably in your lap.
Just close your eyes or gaze softly at the ground in front of you.
As you breathe slowly in and out through your nose,
Spend some time with the attention on your breath.
Without forcing,
Gently nudge your way into a longer inhale breath and a much longer exhale breath.
Let the breath get quieter as your body softens a wee bit,
And your mind too gets quieter.
And now at the centre of your heart,
Imagine a source of radiant,
Soft,
Warm,
White light.
The light is alive,
Vibrating,
Pulsing.
Feel the light within your body.
It's warmth,
It's movement,
It's energy.
It is the limitless source of love,
Positivity and well-being within you.
And because it's limitless,
You can share.
So in your mind's eye,
Invite before you someone with whom you'd like to share this light.
Someone you know,
Someone you care for,
Someone you love.
And sit them directly across from you.
They are sitting just as you are,
Their spine tall and neutral,
Their hands in their lap.
You can see them breathing,
You can sense the rise and fall of their chest.
And now because you love this person so much,
You decide to send them four wishes as you send them your light.
So you say silently to yourself,
May this person have happiness and all the causes of future happiness.
As you send them this wish,
You also imagine light travelling across all space and time from your body to theirs,
Filling them up with light.
And then you say to yourself,
May this person be free from their pain and suffering and all the causes of their pain and suffering.
And as you send them this wish,
You equally send them more light,
The light now filling their entire torso with well-being.
And then you say to yourself,
May this person never be separated from joy,
May they always be immersed in joy,
Never touched by pain.
Again imagining more light sent over with this wish,
The light has now filled up their arms and their legs.
And then you say to yourself,
May this person live always in a state of contentment,
Free from all of their grasping and free from aversion.
As you send over more light with this wish,
It fills up their neck,
Fills up their head,
Their entire body is now glowing with light.
Because of all the well-wishes you sent,
Your loved one,
Your friend,
Is now glowing.
You see them having received your wishes and you understand that they are happy,
Free from pain,
Joyful and content.
Their light is so bright that it bounces right back to you.
Your own light,
Now even brighter.
Let rest now in the presence of this light and rest in the sensation in your body.
How does it feel to see your friend so happy and so free?
Recognise that it's by sharing with others that we experience fullness.
Recognise that you are whole,
You are perfect as you are and you have everything that you need.
Now it's time to gently bring this practice to a close,
Taking a few nice deep breaths.
And I encourage you to place one or both hands over your heart space to acknowledge and remind yourself of this beautiful,
Powerful,
Loving light that's within you,
Bright light shining within and from you.
Much love to you,
My dear.
