Welcome,
I am Claire and this is a guided loving-kindness meditation,
Also known as Metta Bhavana,
Rooted in Buddhist tradition.
Loving-kindness is the practice of extending care,
Compassion and goodwill,
First towards yourself and then outward,
To others and the world.
It is not about forcing a feeling,
But gently cultivating the intention to wish well.
Even if your heart feels a bit closed or tired,
This meditation helps reawaken your natural capacity for love.
It is a gentle returning to connection.
As the Buddha thought,
Just as a mother would protect her only child with her life,
Even so let one cultivate a boundless love toward all beings.
Let's begin.
Find a quiet,
Comfortable space where you feel safe and where you can't be disturbed.
You can lie down or sit upright,
Whatever allows your body to rest with ease.
If it feels comfortable,
Gently close your eyes.
Let your hands rest softly,
Perhaps on your heart or in your lap.
Begin by noticing your breath.
Inhale slowly and fill your lungs,
And then exhale fully with a gentle sigh.
Allow your body to settle.
Now breathe a little deeper than usual.
Breathe in and exhale a little longer,
Softening your shoulders,
Your jaw,
Your belly.
Feel yourself arriving here.
Let your body land.
And bring an intention to your heart.
Perhaps it's a wish to soften,
To cultivate kindness or to connect with love.
You may silently whisper,
Today I open myself to love and compassion.
Hold the intention lightly,
And then let it go,
Trusting that your presence is enough.
Now visualize a soft,
Radiant light glowing in the center of your chest,
Warm and golden.
With each inhale,
Imagine this light growing brighter.
With each exhale,
Feel it expanding through your body.
Let this light become the source of your loving kindness.
A light of compassion,
Of care,
And warmth.
Gently bring your awareness to yourself.
Visualize yourself sitting or lying here,
Surrounded by that radiant light.
As you breathe,
Silently repeat the following phrases like a mantra.
May I be happy.
May I be healthy.
May I be safe.
May I live with ease.
Repeat these words slowly,
Feeling their warmth wrapped around you,
Like a soft blanket.
Let them settle into your body,
Your breath,
Your heart.
May I be happy.
May I be healthy.
May I be safe.
May I live with ease.
Let this light of compassion turn inward.
Visualize yourself as you are now,
Or perhaps as a younger version of yourself,
In need of love.
Allow any thoughts or emotions to arise without judgment.
Just stay and be with yourself,
Wrapped in kindness.
May I be happy.
May I be healthy.
May I be safe.
May I live with ease.
Now bring to mind someone you love.
Someone who naturally opens your heart.
A dear friend,
A mentor,
Your partner,
Or a beloved family member.
Visualize them clearly,
Sitting in front of you.
Let the radiant light from your heart extend toward them.
See them bathed in this glow.
Now offer them the same loving phrases.
May you be happy.
May you be healthy.
May you be safe.
May you live with ease.
Repeat these words silently,
Imagining them being received.
With each breath,
Let the connection deepen.
Let the light between you grow.
May you be happy.
May you be healthy.
May you be safe.
May you live with ease.
Let your voice,
Inner or outer,
Carry these wishes with sincerity.
Feel this connection through the light of love,
Bridging your heart and theirs.
Now extend your circle of compassion even wider.
Include someone neutral.
Perhaps someone you see often,
But don't know well.
Or maybe you're ready for even a step further,
To bring someone to mind you find difficult.
No need to force forgiveness.
Just a willingness to offer them kindness.
Visualize each of them,
One at a time,
And send them the same wishes.
May you be happy.
May you be healthy.
May you be safe.
May you live with ease.
Now let your compassion extend outward to all beings,
Near and far,
Known and unknown.
Visualize the entire earth,
Bathed in radiant light,
And from your heart to the world.
May all beings be happy.
May all beings be healthy.
May all beings be safe.
May all beings live with ease.
Let this light expand beyond the edges of the world.
Visualize all beings bathed in this radiant golden light,
Touched by loving kindness.
Glowing,
Embracing,
Connecting all life.
May all beings be happy.
May all beings be healthy.
May all beings be safe.
May all beings live with ease.
Take a few gentle breaths.
Sense the afterglow of loving kindness,
Within and around you.
And gently draw your awareness to your heart.
Feel the light within you.
Steady.
Warm.
Present.
And let a sense of gratitude arise from this time you have given yourself.
Gratitude for your capacity to love,
To care,
To feel.
Now become aware of your body again.
Feel your belly moving,
Rising and falling while you breathe.
The weight of your body grounded.
Take one deep nourishing breath in.
And a slow,
Gentle breath out.
You can start to move fingers and toes.
Or gently stretch.
When you are ready,
Open your eyes.
And carry this sense of loving awareness with you into the rest of your day.
Namaste.
