Close your eyes and bring your awareness inward and take a couple of deep breaths as you arrive.
Now start to visualize yourself as you are right now with all your strengths and vulnerabilities.
Recognize the efforts that you make daily,
The challenges you overcome,
And the growth that you've experienced.
Feel a sense of warmth and compassion towards yourself,
Acknowledging that you are deserving of love and happiness.
And repeat these phrases with sincerity and intention.
May I be safe and protected.
May I be peaceful and at ease.
May I be healthy and strong.
May I be loved.
And really feel these words that you really do wish yourself well.
May I be safe and protected.
May I be peaceful and at ease.
May I be healthy and strong.
May I be loved.
May I be safe and protected.
May I be peaceful and at ease.
May I be healthy and strong.
May I be loved.
And breathe in these well wishes for yourself as you silently repeat these phrases to yourself.
Now we're going to start to visualize a neutral person in your life.
Take a moment to think of someone that you don't know very well.
Maybe someone you've seen at the grocery store,
Or a friend of a friend.
Consider this person's humanity,
Their struggles,
And their aspirations.
Reflect on the fact that,
Like you,
This person seeks happiness and peace in their life.
Offer them your well wishes with genuine compassion.
May you be safe and protected.
May you be peaceful and at ease.
May you be healthy and strong.
May you be loved.
May you be safe and protected.
May you be peaceful and at ease.
May you be healthy and strong.
May you be loved.
May you be safe and protected.
May you be peaceful and at ease.
May you be healthy and strong.
May you be loved.
Now,
As you hold on to these loving wishes,
Picture someone that you deeply care about.
Picture someone that you deeply care about.
Someone who brings joy and meaning to your life.
Someone who you have an uncomplicated relationship with.
And start to recall some shared moments of happiness and connection with this person.
And let these feelings fill your heart.
That light of warmth and compassion.
And send them your loving kindness.
May you be safe and protected.
May you be peaceful and at ease.
May you be peaceful and at ease.
May you be healthy and strong.
May you be loved.
May you be safe and protected.
May you be peaceful and at ease.
May you be healthy and strong.
May you be loved.
May you be safe and protected.
May you be peaceful and at ease.
May you be healthy and strong.
May you be loved.
Breathe in that love,
That kindness,
Compassion that you feel towards this person.
And breathe out.
Feel the loving energy around you.
And now you're going to let go of all of your worries.
And you're going to start thinking about a difficult person in your life.
But please keep in mind,
If this person's difficulties stem from abusive behavior,
Please approach this practice with caution.
It's important to prioritize your safety and well-being.
And if it's too challenging or triggering,
Consider focusing on someone else.
Someone who is a difficult person.
Someone that has not seriously harmed you in an abusive manner.
Now start to imagine this difficult person.
And start to envision this person as a young child.
A young,
Innocent child who's vulnerable and deserving of compassion.
Reflect on the hardships that they may have faced in their life,
Which may contribute to their current state of being.
Or to their current behavior.
Recognize that their actions are often a result of their own suffering.
Imagine that little child before they became who they are now.
The innocence.
Who would this person be if they weren't in the circumstances that they are,
Or didn't grow up in the circumstances they did?
And send them your wishes for well-being.
Understanding their struggles.
May you be safe and protected.
May you be peaceful and at ease.
May you be healthy and strong.
May you be loved.
May you be safe and protected.
May you be peaceful and at ease.
May you be healthy and strong.
May you be loved.
May you be safe and protected.
May you be peaceful and at ease.
May you be healthy and strong.
May you be loved.
Now take a couple of deep breaths.
And just notice what you're feeling right now.
And try not to judge this feeling.
And we're going to send this love,
These loving wishes,
To the universe,
And to the world.
Start to expand your awareness to include all beings.
Near and far.
The known,
And the unknown.
Envision the world Envision the world filled with love and kindness where all beings live in harmony.
Imagine this golden light just filling up the world of all your loving and kind thoughts.
Feel your heart expanding with love as you repeat May all beings be safe and protected.
May all beings be peaceful and at ease.
May all beings be healthy and strong.
May all beings feel love.
Imagine if everyone in this world could feel your love right now and your loving wishes.
What would that feel like?
What would it feel like to see everyone in this world in this moment truly happy and feeling loved?
Take a moment to sit with the feelings of love and compassion in your heart.
Breathe in love and breathe out compassion.
And when you're ready gently start to open your eyes and carry this sense of loving kindness with you into the world as you go about your day.
Thank you for taking the time for this practice and have a great day.
