This mediation can be done in any position. And
begins by taking a moment to be aware of any thoughts or feelings you may be
experiencing right now... Acknowledging how things are for you right now...
And when you're ready,
beginning to bring awareness to body... Feeling your feet, legs, hips,
lower and upper body, arms, shoulders, neck, head...
Beginning to feel the movement of
your breath, the actual sensations of breathing...
Reminding yourself that you are here alive and whole...
When you're ready, you might bring to mind
the image of a person you know or you've known in your life to be loving and
kind to you. Someone who easily invokes feelings of warmth and love...
It could be a spouse or a partner, parent or family member, a mentor or
a close friend... Someone who's been good to you,
helps you feel safe and whole... Whose caring easily emanates from them to you.
And if a person past or present doesn't come to mind, maybe someone who
you know to be an inspirational may come. Someone is easy to imagine sending wishes
of well-being to... Wishing them well... And if it feels right,
imagining saying to them, May you be happy healthy, and whole.
And while you're saying this, picturing memories receiving your wishes for
them, seeing them close to you... Hearing your whispers of goodwill,
May you have love, warmth, and affection. May you be protected from harm and
free from fear. May you be alive,
engaged, and joyful, and may you experience inner peace and ease.
You may have your own words and wishes for
them, so feel free to use words that resonate with you.
Taking a few minutes now to feel how it is
to wish these things for them... Letting yourself have the sense of the wishes for
well-being emanating from you to them, connecting you to them...
Noticing how it feels inside you as
you send these wishes of well-being to this person you love or care about...
And when you're ready,
seeing if you can imagine this person or figure... Wishing these very same things
for you... Knowing that they have your well-being their heart,
imagining them saying to you, May you be happy, healthy, and
whole. May you have love, warmth, and affection in your life.
And as you imagine them saying these
words to you, imagine them close to you... Feeling their presence, and
unconditional love as they say, May you be protected from harm,
and free from fear. May you be alive, engaged, and joyful.
May you experience inner peace and ease.
Letting those feelings wash over you...
Feeling their unconditional love and caring for you... Letting the feelings
of love and safety grow in you... Knowing there is nothing you have to do to
deserve these feelings and wishes, that they are given freely without condition...
Seeing if you can connect to
the meaning of these phrases, even if you might not feel all the safety and
warmth right now. Knowing that that is their wish for you...
And now, seeing if
you can have these wishes for yourself. Hearing yourself say to yourself,
May I be happy and healthy and loved. May I be safe and protected.
May I be alive and free. May I experience inner peace and ease.
You may have loved ones for
whom it's easy to have these wishes for--a child, or a family member, or
dear friend... Or even a loved pet. And if it feels right, saying to them
in your own way and with your own words, May you be happy and healthy and
loved in your life. May you be safe and protected, and not suffer.
May you be alive and joyful.
And may you have inner peace and ease.
And if it feels right,
seeing if there are others in your life you can extend these good wishes to...
A friend, a coworker, a neighbor...saying to yourself,
to them, May you be happy and healthy, and loved in your life.
May you be safe and protected,
free from harm. May you be alive and
joyful. And may you have inner peace and ease.
It might even be possible to expand even
further out to acquaintances... People you know of, but don't have a personal
relationship with... People you see around town, your neighbors...
Even people you don't have strong feelings
about, like the sales person who checks your groceries... Saying to these people,
May you be happy and healthy and loved. May you be safe and protected,
free from suffering. May you be alive, engaged, and joyful.
And may you have inner peace and ease.
And even if the wishes aren't infused with
the same warmth and love as they were with a loved one, seeing if
you can extend the wish... Without the expectation that it should make you or
them feel any particular way... Connecting with what these wishes represent...
Keeping these people in your awareness as you send these good wishes...
Wishing for them to be healthy and whole... Wishing for
them to have aliveness... And love in their lives.
And if you feel strong and secure, and
you're comfortable with this... You might try extending these wishes to someone
who's difficult for you right now. Not necessarily the most difficult person in
your life, just someone with whom there's been some sort of frustration or
misunderstanding... In doing this, it might help to remember that just like you,
they want to be loved. And just like you, they want peace in their life. So
you could say to yourself, just like me they want to feel happiness and joy.
And just like me they want peace and ease. And they want to be loved and
to know their loved ones are safe and healthy. And just like me,
they're doing the best they can with what inner and outer resources they have.
And if this feels possible to you,
silently saying to them, May you feel peace and
ease. And maybe remembering that if this were really true for them,
they would certainly be easier to get along with. May you have love and
warmth in your life. May you be happy, healthy, and whole.
Even if this is difficult, there's value in noticing what it's like to extend
the wish. Recognizing that you are not condoning their actions, but
seeing in them a human being with some of the same needs as you...
To be loved, to be safe, to be at peace.
And if this is possible,
remember the circle that began with yourself and the persons that you love
the most...family and friends, extending that circle to include all the many people
you don't know. And who may live far away in other countries or cultures, and
saying, May you be happy and healthy. May you have
peace and ease. May you have love and warmth in your life.
You could even imagine extending these wishes to include the animals and
plants... All life on our planet and beyond, including ourselves, and saying,
May we all be happy and healthy. May we all be safe and protected.
May we all live together in peace, ease, and happiness.
And now as this loving-kindness mediation comes to an end...
Taking time to appreciate and feel what's been generated through this practice. And
even if there have been difficult parts of this practice, knowing that this
practice has the potential to increase your sense of aliveness,
of connection, and of belonging.
And when you're ready, letting yourself
feel again your physical presence, sensations of your body, feet, seat,
upper torso, neck and head... Beginning to notice the movement of your own breath...
Bring an aliveness and nourishment to your body as a whole... Just as your
good wishes of goodwill bring aliveness and nourishment to those around you.
[BELL]