So we will now do a practice of loving kindness.
This is a practice of cultivating feelings of love,
Compassion for others and for ourselves.
And this is a practice that we can do anytime and anywhere.
And it's something that doesn't always come so easily to us,
Which is why it's good to practice.
So to begin with,
Bring someone to mind for whom you feel a deep love.
This can be anyone,
But should be someone that when you think of them,
It's easy to connect to a feeling of love.
And it could even be a child or a pet.
Anyone who when you think of,
It's easy for you to feel loving feelings towards.
When you have this person in your mind now,
You can imagine them before you,
See them,
Sense them,
Can hear their voice,
See their face.
And then send them your feelings of love.
Sending them your best wishes.
If you have a phrase in mind for a wish that you would like to send to them,
Phrase that pops up naturally for you,
You can say this in your head.
And if not,
You can follow my voice,
Join in sending them your wishes,
And as you do,
Imagine these feelings of love reaching out to them.
May you be free from suffering.
May you find peace.
May you find joy.
May you lead a fulfilling life.
May you be free from stress.
May you be free from anxiety and pain.
May you be happy.
May you find what you are looking for.
And continuing to hold this person in mind,
Seeing them before you.
And continuing to send them your feelings of love and kindness.
You can imagine these feelings of love maybe as rays of light reaching out from you to them.
Maybe it's just a feeling that you have.
But continue sending them your wishes of love.
You can imagine them receiving them.
Imagine them being grateful.
You can see them smiling.
And see them appreciating the love that you are sending to them.
And now,
You can imagine them sending these wishes of love and kindness back to you.
Allow yourself to be open and to receive them.
Allow yourself to receive their love.
Again,
You can imagine these wishes of well-being however seems natural to you.
If it is a visualization of light reaching from them to you.
Or if it's a feeling.
And continue allowing yourself to receive their love.
As they send their love to you.
As they want what is best for you.
Taking a moment now to check in with how you are feeling.
Noticing any sensations in your body.
Noticing if there is any difference.
From before we began this practice,
Just taking note of that.
Before noting an absence of sensation if there is not much feeling there.
Now we will practice sending loving kindness to yourself.
If you find this difficult,
Which it can be for many people.
Just try your best with this practice.
Again trying to be open and allowing yourself to receive love from yourself.
Now sending these wishes to you.
May you find peace.
May you be free from suffering.
May you find joy.
If you find this difficult,
It may help to remember a time in your life that was particularly difficult for you.
May have been a period in your life that was especially difficult.
Could have been after ending of an important relationship.
Or could be from any other consequence.
Time when you are struggling or suffering in some way.
You can remember this and use this to practice compassion for yourself.
Practice sending loving thoughts and feelings to you.
If there is a phrase or wish that comes to your mind naturally,
You can mentally repeat this to yourself as you send these thoughts,
Feelings and wishes to you.
May you be happy.
May you find peace.
May you be free from suffering.
May you find power within yourself to navigate the challenges that may come your way.
May you find whatever it is you are looking for.
May you find peace.
May you find joy.
May you be happy.
Again,
Taking a moment to check in with yourself,
Noticing how you are feeling.
Understanding if there is a difference from before the practice or from before practicing sending love to yourself.
And taking note of that,
Perhaps there is something to learn there.
As we continue this practice,
Continuing to breathe,
Maintaining a relaxed state as we move forward in this practice.
Now you can bring to mind someone or group of people that you would like to practice sending loving kindness to,
Personal group of people you would like to send your best wishes to.
Bring them to mind.
And once again,
Send them your love.
Send them your best wishes.
Send them your feelings of love,
Care,
Kindness,
Compassion.
Send these feelings to them.
Whatever way feels right to you.
With any phrases that come naturally to your mind,
Send these feelings of love outwards to them.
May you find peace.
May you be free from suffering.
May you feel safe.
Now extending these feelings of love,
These thoughts and wishes of wellbeing,
Of love wellbeing from your heart,
Extending them out and sending them to all beings everywhere.
Sending out these feelings of love from you out in all directions to all beings.
Wearing to send them your love,
Kind and loving thoughts,
Kind and loving words,
Your best and warmest wishes.
May all beings be free from suffering.
May all beings feel safe.
May all beings feel loved.
May all beings be happy.
May all beings be free.
