Welcome to this loving-kindness meditation.
Start by finding a comfortable position,
Laying down or seated,
Either on your bed,
A chair,
Or on the floor.
If sitting,
Sit with your back straight but not rigid,
Hands resting gently on your lap or knees.
Close your eyes,
If that feels comfortable,
Or let your gaze soften and find a neutral point to look at.
We will begin by taking a few deep breaths.
Inhale deeply through your nose and exhale slowly through your mouth.
Allow your body to relax and your mind to settle.
We will now begin to focus on cultivating loving-kindness for ourselves.
Bring your attention to your heart center.
If you would like,
I invite you to place your palms on the center of your chest,
One on top of the other.
Now,
Imagine a warm,
Glowing light at your heart center.
What color is it?
This light represents love and compassion.
As you breathe in,
Feel this light glowing and growing brighter and warmer.
As you breathe out,
Let go of any tension or negativity.
Feel your body soften and relax.
Repeat silently to yourself,
May I be happy.
May I be healthy.
May I be safe.
May I live with ease.
Feel these intentions deeply within you.
Allow yourself to experience the warmth and kindness you are offering to yourself.
Now bring to mind someone you deeply love.
It could be a family member,
A friend,
Or even a pet.
Visualize this individual clearly in your mind.
Imagine them standing in front of you,
Bathed in the same warm,
Glowing light.
Breathe deeply and soften again.
Repeat silently to yourself,
May you be happy.
May you be healthy.
May you be safe.
May you live with ease.
Send this person your heartfelt wishes for their well-being.
Feel the love and kindness you're extending to them.
Next,
Bring to mind someone you know but don't have strong feelings about.
It could be a neighbor,
A colleague,
Or someone you see regularly but don't know well.
Visualize this person and imagine them surrounded by the warm,
Glowing light.
Breathe and release any tension.
Repeat silently to yourself,
May you be safe.
May you live with ease.
Extend your loving kindness to this person,
Feeling the warmth and compassion flow.
Now bring to mind someone with whom you have a difficult or strained relationship with.
This may be challenging,
But now extend your loving kindness to them as well.
Visualize this person and imagine them bathed in the warm,
Glowing light.
Acknowledge any feelings that arise,
But continue to send your goodwill and compassion to this person.
Finally,
Extend your loving kindness to all beings everywhere.
Imagine the warm,
Glowing light expanding from your heart,
Enveloping the entire world.
Breathe and release any tension.
Repeat silently to yourself,
May all beings be happy.
May all beings be healthy.
May all beings be safe.
May all beings live with ease.
Feel the boundless love and compassion flowing from you to all corners of the world.
Bask in the warmth of this loving light.
Take a few minutes to sit quietly and experience the sensation and feelings that have arisen during this meditation.
Wiggle your fingers and toes and slowly bat your eyes open,
Keeping your gaze soft.
Take a deep breath and carry this sense of loving kindness with you as you go about your day.
Remember,
You can carry this feeling with you and you can come back to it at any time.
Thank you for joining me in this loving kindness meditation.
May the light of the universe bless you on your journey.
Love to you all.
Namaste.
