This meditation is designed to generate a sense of kindness to yourself and others.
It's not about trying to make things different from how they already are.
It's about wishing a sense of well-being for all.
This leads to a feeling of relaxation over time.
So settle into a comfortable position.
You can be sitting or lying down.
Take particular care to ensure you're comfortable and warm and feel secure for this meditation.
Loosen any tight clothing.
Remove your shoes if you like.
You can either have your eyes closed or gently open,
Whatever you prefer.
Turn your attention to the feeling of your breathing.
And let's begin by taking a deep conscious breath down into your belly if you can.
Imagine there's a balloon in your belly and fill it up with as much air as you can.
Hold it for a few moments and then slowly breathe out.
And now let your breath be normal again.
Feel your breath just as it is.
Maybe fill your breath with a sense of gratitude and affection if you can,
Nourishing you without effort.
And if your mind wanders,
That's okay.
Just gently bring it back to the physical sensation of your breath,
Wherever you feel it most prominently.
Now when you're ready,
Move your attention to the area of your heart space.
Notice any sensation here.
Maybe warmth,
Openness,
Stillness.
Or maybe you have no sensations there at all,
And that's perfectly okay.
Just be aware of that space.
We're going to begin by bringing to your awareness someone who has been unconditionally kind to you.
Someone with whom you have uncomplicated feelings.
Someone that makes you feel safe.
Perhaps a good friend,
A teacher,
An aunt,
Grandfather,
Or someone else.
You can even choose a pet if you prefer.
Imagine them sitting here in front of you.
And you'll wish them kindness,
Wish them a sense of well-being by repeating the following phrases silently.
May you be peaceful.
May you be relaxed.
May you be happy.
May you be free from suffering.
Allowing the words to resonate in your being if you can.
May you be peaceful.
May you be relaxed.
May you be happy.
May you be free from suffering.
Notice any genuine feelings of warmth that you may feel towards this person or pet.
If no feelings arise,
That's fine.
Your intention is the key.
You don't need to force any feelings in this exercise.
Now use the intention of kindness and well-wishing for this person and turn it towards yourself.
You are just as deserving of kindness and well-being as anyone else.
You deserve to be happy just like anyone else.
So wish yourself well.
Say the following phrases silently to yourself.
May I be peaceful.
May I be relaxed.
May I be happy.
May I be free from suffering.
See if you can send yourself just as much warmth as you did to your special person.
May I be peaceful.
May I be relaxed.
May I be happy.
May I be free from suffering.
If you find this difficult or notice some resistance,
That's okay.
Just be curious about any sense of resistance.
Welcome it rather than pushing it away and see what happens.
Now bring to mind someone you may see regularly but have no particular like or dislike.
A person you pass by but don't know well.
Perhaps someone at the grocery store who helps you check out or a barista at the local coffee shop.
Bring someone neutral like this to mind.
Imagine them as you say the words to yourself.
May you be peaceful.
May you be relaxed.
May you be happy.
May you be free from suffering.
Notice what effects these words have,
If any.
And once again.
May you be peaceful.
May you be relaxed.
May you be happy.
May you be free from suffering.
Now choose a difficult person.
Someone who you've had trouble getting along with or just don't like.
Choose someone who you're willing to offer some kindness to today.
It doesn't have to be the most difficult person you know.
Maybe just someone you're having a little trouble with recently.
Remember,
You are wishing them well,
Not the actions that they may have done.
Underneath,
They are a human being just like you,
With desires,
Hopes,
And fears.
Silently say,
May you be peaceful.
May you be relaxed.
May you be happy.
May you be free from suffering.
Notice what effect this has on you.
And once more,
Bring their image to mind and say silently,
May you be peaceful.
May you be relaxed.
May you be happy.
May you be free from suffering.
Having sent all this loving kindness,
You can now imagine all four of you together.
The person you feel naturally warm towards,
The neutral person,
The difficult person,
And yourself.
And wish loving kindness to all using your phrases.
May we be peaceful.
May we be relaxed.
May we be happy.
May we be free from suffering.
See if you can send equal amounts of well wishes to all,
Including yourself.
May we be peaceful.
May we be relaxed.
May we be happy.
May we be free from suffering.
Expand out to include all the people in your local community,
Wishing them all well.
After all,
You want them to be genuinely happy rather than suffering.
May we all be peaceful.
May we all be relaxed.
May we all be happy.
May we all be free from suffering.
Now widen your circle of well wishing further still,
Including the whole of humanity,
All the people on the planet,
Living in all the various countries.
You may be able to get a sense of loving kindness radiating out from your being to all people.
Or visualize rays of positive energy from your heart area if you enjoy that kind of image.
Wishing all humans the gift of loving kindness,
Compassion,
And love.
May we all be peaceful.
May we all be relaxed.
May we all be happy.
May we all be free from suffering.
Wishing peace for the world.
Continue to widen further still,
Including all beings,
Including animals and plants.
Wishing everyone peace,
Just as you wish peace for yourself.
May we all be peaceful.
May we all be relaxed.
May we all be happy.
May we all be free from suffering.
Notice any sense of warmth,
Kindness,
And love within your being that you may have generated.
And if you feel cold or empty,
Just rest with your intention for kindness that you have cultivated.
Give yourself credit for that.
That's perfectly good,
And also beneficial.
Now gently return your attention to your breath.
And now bring your awareness to your body as a whole.
And maybe bring some gentle movement into your body.
Perhaps a stretch would feel good right now.
And when you're ready,
Open your eyes,
Carrying this intention of kindness with you into the day ahead.
