And welcome to Tonight's meditation on this Sunday and . I was thinking about as usual, what sort of fitted and I guess you can only go with sort of what seems to be happening out there. And what seems to be happening in people's lives.

But something I'm coming across at the moment is. A lot of people sort of Struggling with anger towards others, being cross with ourselves, frustrated with ourselves, frustrated with the, the world a little bit, and I think that. One of my favourite meditations, and I know a favourite meditation for Dawn as well, is the loving kindness meditation, which is one of those, absolute staples, you know, for, people who just want to try and find, forgiveness is a big part of this one, actually.

But also sometimes, bring themselves closer to. Themselves actually practise some forgiveness and put themselves into a place where we just flood ourselves and others with loving kindness, and it's a, a staple of many Buddhist practises. And I thought tonight it would really, really fit for where we are and where the world seems to be actually is.

I watch television and just see just not enough loving kindness, I think, and. Not enough forgiveness so. The meditation can be done in .

Any position at all. But I think it always helps to just get ourselves into that dignified. Position where we are sitting, not slumping.

But sitting as if we were looking in a mirror and if we were, we would nod to ourselves with a degree of satisfaction and say, yeah, I look pretty dignified. So let's begin. So we just begin by taking a moment.

To be aware of any thoughts or feelings that may have been triggered by my introduction. That you may be experiencing right now. Just having a look in.

Having a feel around inside our own mind. Just acknowledging how things are for you. Right now And when you're ready, Just beginning.

To bring some awareness to. Your body Perhaps feeling your feet, working upwards perhaps. Awareness of your legs and your hips.

You'll know And upper body Just escorting your attention to the arms. To the shoulders. Just exploring with curiosity your neck.

And your head beginning. As we get to the head to sort of Gentle our attention to allow us to feel the movement of the breath. The actual sensations of breathing.

And as we do this. Just to connect and remind yourself. That you're here.

You're alive. The whole I think we do that enough. Just Connecting with this life of arts.

And when you're ready, I'm just gonna ask you in a moment to just. Bring to mind The image of a person who you know or you've known. In your life who's been loving and kind.

To you We're looking for someone who. Really easily evokes feelings of warmth and love. Might be someone from your family.

It might be a mentor. Maybe a close friend. We're looking for someone who's been good to you.

Somebody who helps you feel. Alive And safe and whole. And whose caring easily Emanates from them.

To you And if a person past or present. Doesn't come to mind. Maybe find someone who you know to be inspirational.

Someone it's easy to imagine. Sending wishes of well-being. And let's find whoever it is that comes up.

As this person that Has been loving and kind. Towards you And if we can find an image of them. A sense of them Just imagine for this moment now saying to them.

May you be happy, healthy, and whole. And just picture them receiving your wishes for them. May you have love Warmth And affection May you, you be protected from harm.

And free from fear. And may you be alive. Engaged and joyful.

And may you Experience inner peace. And ease I love jest Just getting a sense of picturing. This person just receiving.

The gift of these sentiments really and all of that love and warmth. Taking a few minutes now. Just to feel how it is to wish these things.

For this special person. Letting yourself have the sense of the wishes. For well-being just emanating from you to them and as that happens perhaps just.

Just connecting with them. Mm. And bringing an awareness to how it feels.

As you're connected. But these wishes of well-being to this person you care about. And when you're ready, Let's bring that person back.

And this time let's see if we can imagine. This person saying those same things. Back to us Knowing That they have our well-being in their heart.

So let's go find this person that we've just bestowed those gifts. And let's receive it back. Let's imagine them.

Close to us. Let's get a sense of their presence and unconditional love for us, as they say. May you be happy.

Healthy and whole. May you have love, warmth and affection in your life. May you be protected from harm.

And free from fear. We just let this stuff in. May you be alive, engaged, and joyful.

And Are you too experience inner peace. And ease. Now guys, let's just let those feelings wash over us.

Let's just allow in that unconditional love and caring. Let's roll our shoulders back, open our hearts. And let that feeling of love and safety grow in us knowing that there's nothing you have to do to deserve this.

They given freely Without conditions. Seeing if you can connect to the meaning of these phrases. Even if you might not always feel the safety and warmth.

Doesn't matter. Just knowing That someone really special to us. Wishes this for us.

And now Let's really see. If we can have these wishes. For ourselves.

Let's hear ourselves say to ourselves. May I Be happy and healthy and loved. Really liking ourselves.

Valuing ourselves as much as others. May I be safe and protected. May I be alive?

And free And may I experience real inner peace. And ease. Let's find now a loved one.

Perhaps a child of yours or a family member. Someone you love, a dear friend. Maybe even As we're all animal lovers.

Maybe even a really loved pet. And if it feels right. Let's just bring them into our mind's eye.

May you be happy And healthy and loved In your life May you feel safe and protected and Free from suffering. May you be alive and joyful. And may you have inner peace.

And is And again Let's find that wonderful mindful curiosity and Let's just be curious. I wonder if I can extend this loving kindness to somebody I don't love. To a friend or a colleague or a.

A neighbour Let's find a colleague or a Friend And let's hold them in our mind's eye. May you Be happy And healthy and loved in your life. May you be safe.

And protected and free from harm. May you be alive. And joyful And may you have real.

Inner peace And ease And If you Feeling strong And if you're feeling. Able to And you're comfortable with this. You might want to try extending these wishes.

To somebody in your life who is difficult for you. Right now. Not necessarily your nemesis or the most difficult person in your life.

Just someone For whom there's been some sort of frustration or Misunderstanding perhaps. And in doing this, it might help to remember that just like you. Yeah, they'll want to be loved.

They'll want to find peace and joy in their lives. So let's just connect. With that person.

This isn't easy. But let's really push our mindful muscle. And we hold that person and recognise that just like me.

They want to feel happiness. And joy Just like me. They want peace.

And ease And they want to be loved. And they want to know that their loved ones are safe. And healthy And just like me.

Let's acknowledge that they're doing the best they can. With what in a And outer resources they have. And if this feels possible.

Let's hold that person in our mind's eye. And allow the growth that comes with this exercise. May you feel peace and ease.

In your life May you have love and warmth. In your life And may you be happy. Healthy And whole Even if this is difficult.

Let's just allow that to notice that. There's value in noticing what it's like. To extend these wishes.

Recognising that. We're not condoning what they do. But we're seeing even the difficult people in our lives as human.

And with the same needs that we have. And if this is possible. Let's just reconnect with the circle that began.

At the beginning of tonight's. Meditation that began with yourself. Let's picture ourselves.

And the people that you love the most. And the family and friends. Extending the circle to include all the many people.

That you don't know Who may be living their own lives in other countries. Other cultures and let's extend this loving kindness in that true Buddhist sense right out there. May you be happy and healthy.

May you have peace and ease. May you have love and warmth in your life. May we all Find happiness.

And how May we all Be bequeathed with feelings of safety and The joy of feeling protected. And may we all live together in peace. And ease And happiness And as we just sit and contemplate.

The process we've been through as we've been. Offering this loving kindness. Sharing it, pushing it out there.

Even inviting it in the hardest of all, I think. And as the meditation begins to. Become close to the end.

Let's take Time to appreciate and feel. Anything that's been generated throughout this practise, even if what we find in the difficult parts have been. Thoughts of logic or Denial Or maybe we've heard a yeah but pushing its way in as we've tried to engage with loving kindness.

And let's just accept that. Knowing that this practise Has the potential to increase our sense of aliveness. It has the potential to Broaden our connection.

And to expand our sense of belonging. To a much bigger. Community Of people And when you're ready, Once again allow yourself.

Your own physical presence. Bring awareness to the. Sensations of your body.

And your feet How you're sitting A torso Your neck and your head. And once again Just invite yourself to. Connect with the movement of your own breath.

Bringing a liveness. And nourishment to your body as a whole. Just as your wishes of goodwill.

Can bring a liveness. And nourishment to ourselves. And to the people Around us Loving kindness.

Meditation. And if I can just extend this out to you guys, may you all please. Be happy, healthy, and whole.

May you have love and warmth and affection. May you feel protected from harm. And free from fear.

May you be alive and experience it. Engaged and joyful. And above all Are you guys out there in veterinary world.

Experience inner peace. And ease Thank you so much for being with Dawn and I this Sunday. And if you're accessing the recording, I hope you enjoyed the loving kindness meditation tonight as well.

And I certainly do feel that this is going to take me into my Sunday evening in a better place than I was when. We first came in. So Thank you all so much and see you next month.