LOVING-KINDNESS FOR A LOVED ONE
Allow yourself to settle into a comfortable position, either sitting or lying down. If you like, put a hand over your heart, or another location, as a soothing reminder to bring not only awareness, but loving awareness, to our experience and to ourselves.
Bring to mind a person, or other living being, who naturally makes you smile. This could be a child, your grandmother, your cat or dog—whomever naturally brings happiness to your heart. Let yourself feel what it’s like to be in that being’s presence. Allow yourself to enjoy the good company. Create a vivid image of this being in your mind’s eye.
Now, recognize how this being wishes to be happy and free from suffering, just like you and every other living being. Repeating softly and gently, feel the importance of your words:
o May you be happy.
o May you be peaceful.
o May you be healthy.
o May you live with ease.
You may wish to use your own words to capture your deepest wishes for your loved one, or continue to repeat these phrases.
When you notice that your mind has wandered, return to the words and the image of the loved one you have in mind. Savour any warm feelings that may arise. Take your time.
Now, add yourself to your circle of good will. Create an image of yourself in the presence of your loved one, visualizing you both together:
o May you and I (we) be happy.
o May you and I (we) be peaceful.
o May you and I (we) be healthy.
o May you and I (we) live with ease.
Now, let go of the image of the other, and let the full focus of your attention rest directly on yourself. Put your hand over your heart, or elsewhere, and feel the warmth and gentle pressure of your hand. Visualize your whole body in your mind’s eye. Notice any stress or uneasiness that may be lingering within you, and offer yourself these phrases:
o May I be happy.
o May I be peaceful.
o May I be healthy.
o May I live with ease.
Finally, take a few breaths and just rest quietly in your own body, accepting whatever your experience is, exactly as it is.
Gently open your eyes.