And during this mindfulness training,
We'll be using a technique to cultivate and grow a heart's response of love and kindness,
Metta,
Towards a person we have experienced difficulty with within our life.
We do this by cultivating the feeling of Metta towards our self,
Then a loved one,
Then gently applying it to the difficult person to allow our heart's response to change from pain to freedom.
Now before you start,
I'd like you to bring to mind two people that you'll be generating the feeling of loving kindness towards during this meditation.
So first choose someone you deeply love or respect.
Now choose someone you've experienced difficulty with within your life.
Now taking your meditation posture and gently closing your eyes over lightly and starting to be aware of what it feels like just to be here.
Becoming aware of any sounds around you and allowing the change within the sound to hold your attention.
Now,
Bringing your awareness into your body,
Becoming aware of the experience of warmth or coolness within your body,
Holding them gently in mind.
As you start to relax,
You may also notice a feeling of heaviness within your body.
Allow yourself to deeply relax into a feeling of heaviness.
Now gently widen your awareness throughout the whole of your body and taking six slow deep gentle breaths,
Soften into the feeling of your body.
Now I'd like you to picture yourself in a happy state of mind.
Make a half smile on your face and picture yourself smiling back at you.
And gently repeat these phrases of love and kindness and really mean the feeling behind them.
Of the wish for happiness and peace within your life.
May I be well.
May I be happy.
May I be peaceful.
May I be well.
May I be happy.
May I be peaceful.
May I be well.
May I be happy.
May I have peace within my life.
Gently keep repeating these phrases.
Allow the feeling of love and kindness to grow in the gap between the phrases with each out breath.
Gently.
Now gently widen your awareness throughout the whole of your body.
And taking six slow deep gentle breaths,
Encourage the feeling of love and kindness to grow.
Hopeful message may Now gently bring to mind someone you deeply love or respect.
Make a half smile on your face and picture them in a happy state of mind smiling back at you.
And gently repeat these phrases and really mean the feeling behind them of the wish for happiness and peace within their life.
May you be well.
May you be happy.
May you be peaceful.
May you be well.
May you be happy.
May you be peaceful.
May you be well.
May you be happy.
May you have peace within your life.
And gently keep repeating these phrases.
Make the feeling of love and kindness to grow.
Allowing to gently flow with each out-breath.
May you be happy.
May you be happy.
Now gently widen your awareness throughout the whole of your body.
And taking six slow deep gentle breaths encourage the feeling of love and kindness to grow.
May you be happy.
May you be happy.
Now gently bring to mind someone you have had difficulty with within your life.
Make a half smile on your face and picture them in a happy state of mind smiling back at you.
While doing this reflect that happy people don't hurt others.
Reflect on the pain they must be experiencing within their life.
Now gently repeat these phrases and really mean them.
For the wish for their happiness and peace,
Happiness and peace within their life.
May you be well.
May you be happy.
May you be peaceful.
May you be well.
May you be happy.
May you be peaceful.
May you be well.
May you be happy.
May you have peace within your life.
And gently keep repeating these phrases.
Encourage the feeling of love and kindness to grow.
Allowing to gently flow with each out-breath.
May you be happy.
May you be happy.
May you be happy.
Now picture yourself breathing out love and kindness with each out-breath.
Allowing the feeling of love and kindness to flow out into the area around you.
Breathing out like a blanket,
Comforting and warm.
And gently repeating silently to yourself.
May all beings around me be well.
May they be happy.
May they be peaceful.
May all beings around me be well.
May they be happy.
May they be peaceful.
May all beings around me be well.
May they be happy.
May they have peace within their life.
Encouraging the feeling of love and kindness to grow within you.
Like a blanket to grow.
Feel the blanket of love and kindness bringing you and all beings closer together.
Carefree.
Comforting.
Protected as one protected may we all be well protected as one may we all be happy may we all be peaceful may we all be well may we all be well may we all be happy may we all be peaceful may we all be well may we all be happy may we all be well may we all be happy may we all be well may we all be peaceful may we all be well encourage the feeling of love and kindness to grow the blanket to grow the blanket to grow the blanket to grow now bring awareness back into your body feeling yourself just being here now bring awareness back into your body picture yourself in a happy state of mind and make a half smile on your face and picture yourself smiling back at you now gently repeating these phrases and really mean the feeling behind them of the wish for happiness and peace within your life may I be well may I be happy may I be peaceful may I be peaceful may I be well may I be happy may I be well may I be well may I be happy may I be happy may I be peaceful may I be well may I be well may I be happy may I be well may I have peace within my life may I have peace within my life gently breathe the feeling of love and kindness into every cell of your body now breathe the feeling of love and kindness into every cell of your body now breathe the feeling of love and kindness into every cell of your body now breathe the feeling of love and kindness into every cell of your body now picture the door of your heart opening up allowing the feeling of love and kindness to go back inside allowing the feeling of love and kindness to go back inside allowing the feeling of love and kindness to go back inside allowing the feeling of love and kindness to go back inside allowing the feeling of love and kindness to go back inside now picture your heart gently closing around the feelings of love and kindness held deeply within you knowing they'll always be there whenever you need them now bringing your awareness to your body and becoming aware of what it feels like and just to be here the experience of warmth,
Of coolness within your body,
Heaviness as your body relaxes start to be aware of any sounds around you and allow those sounds to come into you and when you're ready you can gently open your eyes be aware of seeing,
Be aware of just being here,
Allowing your breath to flow allowing each out breath to bring the feeling of love and kindness out into the world thank you for spending this time meditating with me be kind and gentle towards yourself,
Take care of yourself and have a wonderful day and goodbye
