Close your eyes,
Sit comfortably with your feet flat on the floor and your spine straight.
Relax your whole body.
Keep your eyes closed throughout the whole visualization.
And bring your awareness inward without straining or concentrating.
Just relax and gently follow the instructions.
Take a deep breath in and breathe out.
One,
Receiving loving kindness.
Keep your eyes closed.
Think of a person close to you who loves you very much.
It could be someone from the past or present,
Someone still in your life or who has passed.
It could be a spiritual teacher or a guide.
Imagine that person standing in front of you.
Sending you their love.
That person is sending you wishes for your safety,
Your well-being,
And happiness.
Feel the warm wishes and love.
Coming from that person towards you.
I 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 standing,
Sending you wishes for your happiness,
Well-being and health.
Bask in the warm wishes and love coming from all sides.
You are filled and overflowing with warmth and love.
Sending love and kindness to loved ones.
And picture a person that you love,
Perhaps a relative or friend.
Begin to send love that you feel back to that person.
You and this person are similar,
Just like you.
This person wishes to be happy and have a good life.
Send all your love and warm wishes to that person.
Repeat the following phrase silently.
Just as I wish,
May you live with ease,
May you be happy.
May you be safe and healthy.
Just as I wish,
May you live with ease,
May you be happy,
May you be safe and healthy.
Just as I wish,
May you live with ease,
May you be happy,
May you be safe and healthy.
3.
Sending love and kindness to neutral people.
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.
I give this person wishes the experience of joy and happiness in his or her life.
Send all your wishes for well-being to that person.
Repeat the following phrase silently.
Just as I wished you,
May you live with ease,
May you be happy,
May you be safe and healthy.
Just as I wish to,
May you live with ease,
May you be happy,
May you be safe and healthy.
Just as I wish,
May you live with ease,
May you be happy,
May you be safe and healthy.
4.
Sending love and kindness to enemies Now think of someone that you may not get along with.
Maybe someone that you have long-standing difficulties with.
Call that difficult person in mind and be honest about what you feel.
There may be feelings of discomfort.
Notice any tendency you have to think badly of that person or to deepen the conflict you have with them.
And let go of these tendencies.
Instead,
Wish them well,
Repeating the following phrase silently.
Just as I wish,
May you live with ease.
May you be happy,
May you be safe and healthy.
Just as I wish,
May you live with ease.
May you be happy,
May you be safe and healthy.
Just as I wish,
May you live with ease,
May you be happy,
May you be safe and healthy.
5.
Sending loving-kindness to all living beings.
Now expand your awareness and picture the whole globe in front of you as a little ball.
Send warm wishes to all living beings on the globe who,
Like you,
Want to be happy.
Just as I wish to,
May you live with ease.
May you be happy,
May you be safe and healthy.
Just as I wish to,
May I live with ease.
May I be happy,
May I be safe and healthy.
Just as I wish to,
May you live with ease.
May you be happy,
May you be safe and healthy.
Now take a deep breath in and breathe out.
Another deep breath in.
Let it go.
Notice the state of your mind and how you feel after this meditation.
You are ready.
Open your eyes.
