Hello,
Sweet friend,
And welcome to this loving kindness meditation.
Before we embark on this journey,
I wish to remind you that you are safe here in this present moment.
You are divinely protected and held.
Kindly acknowledge that every step of this meditation is optional.
Because you chose this meditation,
It means you are already on the path of healing and forgiveness.
Let's sit comfortably in a meditative seat or in a chair with your feet flat on the floor,
Hands relaxed in your lap.
Set your drishti or your gaze on one point in front of you.
Take a deep breath in through the nose and out through the mouth.
Once again,
Breathe in and sigh it out.
Feel your lungs,
And on your exhale close your eyes.
Give yourself permission to experience this meditation fully,
Without too much effort.
Give yourself permission to flow within our journey.
Keep your eyes closed and think of a person who you value and who loves you deeply.
They could be alive or have passed on.
It could be a family member or spiritual guide.
And imagine this person standing beside you on your right,
Sending you their love.
That person is with you today,
Sharing with you their love and happiness,
Protecting you with wishes for your safety.
Feel the warmth of this person's love radiating towards you.
Now reflect on another person who cares for you greatly as well.
This could perhaps be a friend,
A neighbor,
Or someone that has passed through your life who admires you.
See or sense this person on the left side of you.
Feel their love and their wishes for your joy.
Notice how you are now surrounded and supported on all sides by all the people who love and who have loved you.
See,
Sense,
And feel all of these people who have loved you and who do love you.
They are here with you,
Beaming you with kindness.
Allow yourself to embrace their well wishes for you,
Because from your core you are made of this love.
Let it warm you.
Now think in your mind's eye of that first person who you value and who loves you deeply,
The person on your right.
Express their protection and warmth,
And begin to send them back this same love they are shining towards you.
Imagine yourself standing in front of them,
Looking into their eyes,
And repeat in your mind,
Just as I desire to.
May you live with ease.
May you be happy.
May you be free from pain.
Just as I desire to.
May you live with ease.
May you be happy.
May you be free from pain.
Just as I desire to.
May you live with ease.
May you be happy.
May you be free from pain.
Bring your inner awareness now to that second person on your left who admires you greatly as well.
Gaze into their eyes and begin to send your love to them.
See them.
See with them.
And repeat in your mind.
Just as I desire to.
May you live with ease.
May you be happy.
May you be free from pain.
Just as I desire to.
May you live with ease.
May you be happy.
May you be free from pain.
Just as I desire to.
May you live with ease.
May you be happy.
May you be free from pain.
Reflect now on a person you view as neutral,
An acquaintance perhaps,
And acknowledge how you both want the same things in life,
To be seen,
To be heard,
To be safe.
They too want joy.
Send your well wishes to this person.
You may say in your mind,
Just as I desire to.
May you live with ease.
May you be happy.
May you be free from pain.
Just as I desire to.
May you live with ease.
May you be happy.
May you be free from pain.
Just as I desire to.
May you live with ease.
May you be happy.
May you be free from pain.
Sense now your first two people who love you very much.
See and feel them on either side of you.
Remember that all of those who love and have loved you are also here protecting you.
Now think of a person whom you've once cared about that has wronged you in the past.
Someone who has hurt you in some way.
See them in front of you now.
Look into their eyes.
See them and give yourself permission to feel what you feel because at some point this person has hurt you.
Allow any emotions to arise.
Be with the emotions.
Give yourself permission.
Now reflect on a good time you have had or perhaps a pleasant moment you have shared with this person because you once cared about them too.
They are reflecting on your pleasant moments together.
See them now smiling at you and feel their warmth.
With courage allow yourself to repeat this in your mind.
May I give myself permission to forgive myself and forgive you.
Just as I desire to.
May you live with ease.
May you be happy.
May you be free from pain.
May I give myself permission to forgive myself and forgive you.
Just as I desire to.
May you live with ease.
May you be happy.
May you be free from pain.
May I give myself permission to forgive myself and forgive you.
Just as I desire to.
May you live with ease.
May you be happy.
May you be free from pain.
Let's now reflect on the world as a whole.
See,
Sense,
Or feel all humans that have and will live,
All plants,
All animals,
All living things that have existed on this beautiful earth.
Send warm wishes to all beings on Mother Earth and repeat,
Just as I desire to.
May you all live with nice.
May you all be happy.
May you all be free from pain.
Just as I desire to.
May you all live with ease.
May you all be happy.
May you all be free from pain,
Just as I desire to.
May you all live with ease.
May you all be happy.
May you all be free from pain.
Feel once again the person to your left.
Feel the person to your right.
And sit here for a moment and sense the energetic vibration of loving kindness.
Let it fill your heart,
Your body,
The space beyond your body.
Let it fill even the room you are in.
Remember that this love is always here.
At our core,
We are inherently good.
And our purpose is to remember our goodness.
Take a deep breath in.
Go on,
Fill your lungs and take a deep breath out of the mouth.
Let's do one more just like that.
Breathe in deeply and sigh it out.
You are welcome to sit and bask in this space for as long as you desire.
Thank you sweet friend for your courage to share in this special loving kindness meditation with me.
Namaste.
