This is a kindness meditation to help you be more kind in your everyday life.
So start off sitting comfortably.
Be sure that you have a long straight spine.
Bring your palms together in your lap.
Close your eyes.
Now I want you to imagine you're looking at yourself as if you're looking in a mirror.
Now think of a time when somebody did something unexpectedly kind for you.
It could be anything,
Big or small.
Maybe a stranger stopped an elevator for you,
Or the person in front of you at Starbucks bought you a drink,
Or maybe somebody went out of their way to do something special for you.
I just want you to envision how that made you feel.
Really concentrate on the happiness and lovingness and kindness that you felt when someone did something unexpectedly kind for you.
Imagine that energy as a glowing light inside your chest.
Now come back to that mirror image of yourself and just project that lightness,
That feeling of accepting kindness onto yourself.
Take a moment to imagine yourself receiving kindness.
Just picture yourself and send this lightness in your chest.
Slowly let the image of yourself fade away,
But keep that light inside your chest,
Remembering how it feels when you receive kindness.
Now imagine somebody that you love is standing right in front of you.
Imagine them the same way you imagine yourself in front of you.
You can see them there,
Feel them,
Smell them,
Hear them.
It could be a pet,
An animal,
Or a person that you love.
Someone that it's easy to be kind to.
And come back to that feeling inside your chest,
That feeling that you get when someone is kind to you.
Now project that lightness into the person that you love.
Let this feeling of happiness,
Love,
And kindness fill their soul.
Imagine how they would smile,
What their face would look like,
The way they would react to such unrelenting love and kindness.
Take a moment to send these positive energies into this person,
Concentrating on sending kindness to this person or animal that you love.
Slowly allow the person or animal that you love,
Their image,
Their presence,
Allow it to fade away,
But make sure to keep that light in your chest,
That shining ball of kindness,
Love,
Happiness,
The energy that kindness creates.
Now you're going to picture somebody who you find it difficult to be kind to.
Maybe this person is not kind to you,
Someone you might not like very much.
Let their image come before you as the image of yourself and the image of the person you love came before you.
Now,
Really imagine their presence.
Without feelings of animosity,
Imagine they're right in front of you.
And keep this love and kindness,
This light inside your chest as you imagine them there.
And now,
Send this love and kindness to them.
Let it fill their soul.
That feeling that you get when someone is kind to you,
Give that to them.
Project that light towards this person,
Practicing kindness even when it is difficult.
Spend a few minutes here,
Just imagining this person.
Imagine maybe how they would react to your unrelenting,
Unconditional kindness.
Let them feel that blissful,
Joyful feeling.
Now you can let their image fade away.
Now you're alone with this light in your chest full of kindness energy.
Really let it fill you up.
And slowly you can let the image of that light fade away.
And when you're ready,
Open your eyes.
Remember to be kind to yourself,
Be kind to the universe,
And be kind to all life everywhere.
Namaste.
