Welcome,
My name is Christine Grace McMulcan and it's my honor to offer you a mindful self-compassion meditation,
Loving-kindness for a loved one.
Allow yourself to settle into a comfortable position,
Either sitting or lying down.
If you like,
Putting a hand over your heart or another location that is soothing as a reminder to bring not only awareness,
But loving awareness to our experience and to ourselves.
Bringing to mind a person or other living being who naturally makes you smile.
Someone or living being with whom you have a relatively easy and complicated relationship.
This could be a child,
An older relative,
Your cat or dog,
Whomever naturally brings happiness to your heart.
If many people or other living beings arise,
As best you can,
Just choose one for this practice.
But if they're persistent,
Let them be.
Letting yourself feel what it's like to be in that being's presence.
Allowing yourself to enjoy their good company.
Create a vivid image of this being in your mind's eye.
Now recognize how much this being wishes to be happy and free from suffering,
Just like you and every other living being.
Repeating softly and gently,
Feeling the importance of your words.
May you be happy.
May you be peaceful.
May you be healthy.
May you live with ease.
May you be happy.
May you be peaceful.
May you be healthy.
May you live with ease.
You can use your own words to capture your deepest wishes for your loved one,
Or continue to repeat these phrases.
When you notice that your mind has wandered,
Returning to the words and the image of the loved one you have in mind.
Savoring any warm feelings that may arise.
Taking your time.
May you be happy.
May you be peaceful.
May you be healthy.
May you live with ease.
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 we be happy.
May we be peaceful.
May we be healthy.
May we live with ease.
May we be happy.
May we be peaceful.
May we be healthy.
May we live with ease.
Now letting go of the image of the other.
Perhaps thanking your loved one before moving on.
And then letting the full focus of your attention rest directly on yourself.
Putting your hand over your heart or elsewhere and feeling the warmth and gentle pressure of your hand.
Visualizing your whole body in your mind's eye.
Noticing any stress or uneasiness that may be lingering within you and offering yourself the phrases,
May I be happy.
May I be peaceful.
May I be healthy.
May I live with ease.
Finally,
Releasing the practice.
Releasing the words.
Taking a few breaths and just resting quietly in your own body.
Being with your experience and yourself just as it is.
Just as you are.
And when you are ready and in your own time,
Slowly and gently opening your eyes.
