This is loving kindness for a loved one,
A meditation practice from the mindful self-compassion course.
A practice of developing and supporting our natural ability to be kind and loving towards others and towards ourself.
Let's begin by finding a comfortable and alert position for the body,
Whether that's sitting upright with the pelvis raised on a cushion or a stool or a bench or sitting in a chair,
But planting ourselves with some dignity,
The chest open,
The spine gently lengthening,
Or it may be more skillful to be reclining on a comfortable chair or a couch or lying down.
What's helpful to you as you begin this practice?
As the body settles into stillness finding the breath,
This breath that can be so soothing and so supportive of being fully in the present,
Right here and right now.
It's natural that the mind is a little wander at first.
Gently gathering the attention and bringing the awareness into the breath and into the body,
Settling into the groundedness which supports all of these cultivation practices.
And now let's bring to mind someone who naturally makes us smile.
A being we have an easy uncomplicated relationship with.
This could be a child,
A grandmother,
A cat or a dog.
Someone we're close with,
Someone who naturally brings happiness to our heart.
If several people or other beings arise in the mind,
Just allowing the mind to select one,
One loved one with which to practice this time.
Letting yourself feel what it feels like to be in this being's presence.
What do they look like or sound like?
As if this loved one was right with you,
Right here,
Right now,
Sitting right beside you.
Allowing yourself to enjoy their good company as we hold an image of this person,
This being in our mind and in our hearts.
And recognizing that this being like all beings wishes to be happy and free from suffering,
Just like you.
So let's softly and gently repeat phrases of loving-kindness to awaken the heart and feel our connection with this loved one.
May you be happy.
May you be peaceful.
May you be healthy.
May you live with ease.
May you be happy,
Truly happy.
May you be peaceful.
May you be healthy.
May you live with ease.
Repeating these phrases silently as you breathe or bringing forward other words or phrases that feel meaningful to you.
Or simply sitting with the feeling of making these offerings of happiness and love.
You might imagine your loved one receiving these good wishes.
May you be happy.
May you be peaceful.
May you be healthy.
May you live with ease.
When you notice the mind has wandered,
Gently returning to the words,
The image of your loved one,
The feeling of bringing forward this connection between your own intention and the imagined presence of your loved one.
The mind wanders,
Just coming back to this.
Holding our loved one in our hearts,
Offering,
May you be happy.
May you be peaceful.
May you be healthy.
May you live with ease.
And now adding yourself to your circle of goodwill,
Creating an image,
A feeling of yourself with your loved one,
The two of you together.
As if the two of you could wish together.
May you and I be happy.
May you and I be peaceful.
May you and I live with ease.
May we be happy.
May we be peaceful.
May we be healthy.
May we live with ease.
May we together,
So close together,
Be happy,
Peaceful,
Healthy,
And easeful.
And now letting go of this image of the other,
Of the loved one.
Perhaps thanking your loved one or appreciating your loved one in some way as their image fades away from the mind.
And allowing the full focus of your attention to rest on yourself,
This sense of yourself here practicing.
You might choose to practice soothing touch,
Bringing a hand gently to your chest or elsewhere in your body,
Feeling that warm connection of touch.
And turning our attention to any stress,
Unease,
Challenge in ourself.
And can we offer ourselves wholeheartedly these same wishes of loving kindness.
May I be happy.
May I be peaceful.
May I be healthy.
May I live with ease.
May I myself be happy,
Truly happy.
May I myself be peaceful and serene.
May I myself be healthy and strong.
And may I,
Just as I am,
Live with ease even in the middle of life's difficulties.
And finally,
Let's just appreciate a few breaths allowing our awareness to gather gently back in the feeling of the breathing in the body.
Feeling into the climate of the heart.
Being quietly in our body and mind accepting whatever the experience is right now.
Whatever the feeling is now having just done this practice and accepting whatever that may be.
Just breathing in and out with mindful awareness,
With compassion.
Perhaps smiling slightly or again bringing our hand to our heart.
And for these last few minutes of the practice,
Just to let it all go.
Arresting and settling into simple presence.
Just breathing,
Just being,
Just this.
