Sit comfortably with your feet flat on the floor and your spine straight,
Or lay down if you prefer.
If it's comfortable to you,
Close your eyes.
Relax and take three deep breaths into your whole body.
Now think of a person close to you who loves you very much.
It could be someone from the past or the present,
Someone still in your life or who has passed.
Imagine that person standing on your right side,
Sending you their love.
That person is sending you wishes for your safety,
For your well-being,
And happiness.
Feel the warm wishes and love coming from that person towards you.
Now bring to mind another person who cherishes you deeply.
Imagine that person standing on your left side,
Sending you wishes for your wellness,
For your health and happiness.
Feel the kindness and warmth coming to you from that person.
Now imagine that you are surrounded on all sides by all the people who love you and have loved you.
Picture all of your friends and loved ones surrounding you.
They are all sending you wishes for your happiness,
Well-being,
And health.
Bask in the warm wishes and love coming from all sides.
You are overflowing with warmth and love.
Now bring your awareness back to the person you imagined first,
Standing on your right side.
Begin to send the love that you feel back to that person.
Just like you,
This person wishes to be happy.
Send all your love and warm wishes to that person.
Repeat the following phrases,
Either silently or loud.
Just as I wish to,
May you be safe,
May you be healthy,
And may you be free from harm.
May you live with ease and may you be happy.
Now focus your awareness on the person you imagined standing on your left side.
Begin to direct the love within you to that person.
Send all your love and warmth to that person.
Just like you,
That person wishes to have a good life.
Repeat the following phrases,
Silently or loud.
Just as I wish to,
May you be safe,
May you be healthy,
And may you be free from harm.
May you live with ease and may you be happy.
Now think of an acquaintance,
Someone you don't know very well,
And toward whom you do not have any particular feelings.
It could be a neighbor,
Or a colleague,
Or someone else that you see around but do not know very well.
You and this person are alike in your wish to have a good life.
Send all your wishes for well-being to that person,
Repeating the following phrases.
Just as I wish to,
May you be safe,
May you be healthy,
And may you be free from harm.
May you live with ease and may you be happy.
Now think of someone that you may not get along with.
It may be someone that you have long-standing difficulties with.
Call this person to mind and be honest about what you feel.
There may be feelings of discomfort.
Notice any tendency you may have to think badly of that person,
Or to deepen the conflict you have with them,
For example by getting into imagined arguments with them,
And let go of these tendencies.
Instead,
Wish them well,
Repeating the phrases.
Just as I wish to,
May you be safe,
May you be healthy,
And may you be free from harm.
May you live with ease and may you be happy.
Now expand your awareness and picture the whole globe in front of you as a little ball.
Send warm wishes to the entire globe and all living beings on the earth,
Who,
Like you,
Want to be happy.
Just as I wish to,
May you be safe,
May you be healthy,
And may you be free from harm.
May you live with ease and may you be happy.
Take a deep breath in,
And breathe out.
