Hello and welcome to this mindfulness meditation.
My name is Heather and today I thought we would do a loving kindness meditation.
So more than with other meditations it's important that you feel very relaxed and comfortable.
So feel free to lie down for this practice.
Maybe make a pillow fault if that's helpful.
Just get really comfortable.
And then when you find that space,
That position that feels as relaxed as possible,
Just bring your awareness to your breath.
Aware of the body and the experience of breathing with the in-breath and with the out-breath.
Notice the rhythm and the pace of your breathing.
And then with the out-breath,
Just letting yourself settle with the breath.
And then when you're ready,
I want to invite you to bring to a close your eyes and your mind to someone who is easy to love.
So probably not a romantic partner,
But someone for whom is easy to find warm,
Kind feelings for.
Maybe a good friend or a child.
Maybe a grandparent that you had a good relationship with.
A family friend.
And you can even choose a pet or a deity.
Don't worry too much about it.
Just trying to settle on someone for whom is easy to find these feelings of warmth and kindness.
You might imagine them sitting opposite you.
Or some other position that feels comfortable.
Noticing how it feels in your body.
When you think of the warm feelings you have towards them.
Noticing where in the body you feel that warmth.
Not trying to make anything happen here,
But just being aware.
And then I want you to imagine sending this kindness,
These well wishes to this person.
You might have phrases that would be helpful to focus your attention.
Such as,
Maybe you be happy.
May you feel safe and at ease.
May you be peaceful.
May you be well.
Just as best you can.
Coming back whenever your thoughts become distracted to this practice of sending kindness and well wishes to this person.
You can replace the wishes I'm saying with any that feel appropriate for you.
May you be well.
May you be happy.
May you feel safe and at ease.
May you be peaceful.
Seeing if you can imagine this person or this being receiving these well wishes.
May you be well.
May you be happy.
May you feel safe and at ease.
May you be peaceful.
Now seeing if you can imagine this loving being returning this loving kindness.
These well wishes to you.
May you be well.
May you be happy.
May you feel safe and at ease.
May you be peaceful.
Just noticing what happens in the body as you receive this kindness.
May you be well.
May you be happy.
May you feel safe and at ease.
May you be peaceful.
If it's helpful,
You might place a hand on the heart.
Maybe on the belly also.
And seeing if you can offer yourself this warmth,
Kindness,
Well wishes.
May I be well.
May I be happy.
May I feel safe and at ease.
May I be peaceful.
Noticing how it feels in the body as you offer yourself this kindness,
These warm wishes.
If you're having a hard time,
You might experiment with imagining yourself as a small child and sending kindness to that version of yourself.
May I be well.
May I be happy.
May I feel safe and at ease.
May I be peaceful.
This practice is becoming too challenging.
You can come back to the breath.
Pay attention on the breath.
And then just returning when you're ready to how you're in the centre.
Maybe your hand is making some contact there.
Feeling the warmth.
And again,
Just noticing how it feels when you offer these well wishes.
May I be well.
May I be happy.
May I feel safe and at ease.
May I be peaceful.
You might expand now.
Your awareness outward again.
Bringing to mind other beings that might be in this space with you.
Or in your building.
Or outside on the street.
And seeing if you can send that warmth and that kindness out again into the world.
Like waves of kindness radiating out.
May we be well.
May we be happy.
May we feel safe and at ease.
May we be peaceful.
You might bring to mind other people or beings that you spend your life with.
Partners,
Children,
Parents.
Friends,
Colleagues.
People with whom you exchange pleasantries or a smile as you go about your day.
Grocery store workers.
Mail delivery people.
Seeing if you can allow that warmth and that kindness to just keep expanding out from your chest.
Out towards all the people that you touch or interact with in your day.
May we be well.
May we be happy.
May we feel safe and at ease.
May we be peaceful.
And again,
Seeing if you can allow some of that kindness and that warmth to return to you.
To receive that.
As we come towards the end of the meditation.
Bringing your awareness back to the breath.
You might take a couple of deeper breaths.
Filling up the lungs and the belly.
You might want to stretch,
Starting with wriggling the fingers and toes.
Bringing more attention into the body.
Not seeing any movements or stretches in the body that would feel good right now.
When you're ready,
Open your eyes.
I hope you've enjoyed this loving kindness meditation today.
Thank you.
