Welcome to this meditation,
Loving Kindness for a Loved One.
Traditionally,
Loving kindness meditation begins with directing kindness toward oneself.
This can feel challenging for many of us,
As we're often much kinder to others than we are to ourselves.
In this meditation,
We will begin by directing kindness to a loved one first,
And then gently add ourselves to the circle of kindness.
By doing this,
We are invited to love ourselves as we love our neighbors,
Reversing the classic saying.
In this meditation,
We give ourselves permission to receive our own compassion,
Even when that feels new or uncomfortable.
In this practice,
There's no need to perfect anything or get every detail right.
Instead,
What matters most is bringing a warm attitude to your practice.
To begin,
Please find a comfortable position,
Allowing your body to relax and settle.
Feeling your feet rooted to the ground,
And your body supported by the chair or cushion.
If it feels right,
Offering yourself a soothing or supportive touch by placing a hand over your heart or another place that feels right for you.
As a reminder to bring not only awareness,
But loving awareness to your experience and to yourself.
Now,
Gently bring to mind a person or other living being who naturally makes you smile.
This could be anyone you feel warm,
Uncomplicated feelings toward.
A child,
A grandparent,
A friend,
Or even a pet.
Picture them clearly as if they're right here with you.
Allowing yourself to feel what it's like to be in their presence.
Noticing any warmth or happiness this brings.
Recognizing that this being,
Just like you and every other living being,
Wishes to be happy and free from suffering.
And in your mind,
Offer them these phrases softly with a gentle intention.
May you be safe.
May you be peaceful.
May you be healthy.
May you be free.
Repeating these phrases,
Allowing the feeling to grow with each repetition.
May you be safe.
May you be peaceful.
May you be healthy.
May you be free.
When you notice that your mind has wandered,
Return to the words and the image of the loved ones you have in mind.
Savoring any warm feelings that may arise.
Taking your time.
May you be safe.
May you be peaceful.
May you be healthy.
May you be free.
Now,
Adding yourself to your circle of goodwill.
Creating an image of yourself in the presence of your loved one.
Visualizing you both together.
May you and I be safe.
May you and I be peaceful.
May you and I be healthy.
May you and I be free.
Allowing yourself to savor any warmth or ease that arises.
Letting it fill your heart.
May we be safe.
May we be peaceful.
May we be healthy.
May we be free.
You can use your own words to capture your deepest wishes for your loved one and yourself.
Or use these words.
May we be safe.
May we be peaceful.
May we be healthy.
May we be free.
Now,
Gently releasing the image of your loved one.
Perhaps thanking your loved one before moving on,
And then bringing the focus entirely to yourself.
If it is helpful,
You might place a hand over your heart.
Or another soothing place.
Grounding yourself in kindness.
Offering yourself these words.
Allowing them to be sincere and gentle.
May I be safe.
May I be peaceful.
May I be healthy.
May I be free.
Staying open to the experience if that feels right.
May I be safe.
May I be peaceful.
May I be healthy.
May I be free.
When your mind wanders,
Gently bring it back to the phrases.
Allowing kindness to grow in your heart.
May I be safe.
May I be peaceful.
May I be healthy.
May I be free.
Finally,
Taking a few gentle breaths.
Noticing any shifts or changes within you.
Releasing the phrases.
And allowing yourself to simply rest exactly as you are.
And when you are ready,
Gently open your eyes.
