Welcome to this Loving Kindness Meditation.
Finding a comfortable position,
Either seated or lying down,
And gently closing the eyes.
Taking a moment to settle in to the body and relax.
Throughout this practice,
We'll be cultivating feelings of compassion,
Love,
And kindness towards ourselves and others.
While sitting with this guided meditation,
If at some point the mind wanders,
Know that this is normal.
This is what the mind does.
It generates thoughts.
And part of the practice is noticing when it happens,
And gently but firmly bringing the attention back to the meditation.
Bringing the attention to the heart center.
Taking in a deep breath and exhaling,
Silently repeating the following intentions.
May I be happy.
May I be healthy.
May I feel safe and connected.
May I live with ease and in peace.
May I be free.
May I be happy.
May I be healthy.
May I feel safe and connected.
May I live with ease and in peace.
May I be free.
May I be happy.
May I be healthy.
May I feel safe and connected.
May I live with ease and in peace.
May I be free.
Directing the focus towards yourself,
Imagining that you are embracing your own being with warmth and gentleness.
Continuing to breathe,
Silently repeating these phrases,
Allowing them to resonate within.
May I be happy and at peace.
May I be free from suffering.
May I be filled with love and compassion.
May I accept myself as I am.
May I be happy and at peace.
May I be free from suffering.
May I be filled with love and compassion.
May I accept myself as I am.
Feeling the love and kindness flowing towards yourself,
Nourishing the body,
Mind and spirit.
Embracing any emotions or sensations that arise,
Knowing that it's okay to feel what you feel.
Now bringing to mind someone you care about deeply.
Someone who brings you joy and happiness,
Visualizing their face,
Feeling their presence and extending the loving kindness towards them.
Silently repeating these phrases,
May you be happy.
May you be healthy.
May you feel safe and connected.
May you live with ease and in peace.
May you be free from suffering.
May you be filled with love and compassion.
May you accept yourself just as you are.
Feeling the love enveloping them,
Surrounding them with warmth,
Healing and positive energy.
Staying with this feeling of connection and love.
Expanding the circle of compassion to include people you encounter in daily life,
But may not know or may not know well.
Imagine passing by them on the street or in a store and silently offer them these words.
May you be happy.
May you be healthy.
May you feel safe and connected.
May you live with ease and in peace.
May you be free from suffering.
May you be filled with love and compassion.
May you accept yourself just as you are.
Cultivate a sense of connection and goodwill towards all beings,
Even those you may not have a personal relationship with.
Embracing the unity of humanity.
Opening the heart to encompass all living beings.
Extending the love and compassion to every corner of the world.
Visualizing the earth,
A radiant sphere of love and light.
Silently sending out these wishes.
May all beings be happy.
May all beings be healthy.
May all beings feel safe and connected.
May all beings live with ease and in peace.
May all beings be free from suffering.
May all beings be filled with love and compassion.
May all beings accept themselves just as they are.
Feeling the immense love and compassion expanding within you and radiating outwards,
Touching the lives of countless beings.
Breathing in this universal love and letting it permeate your entire being.
Gently bringing the attention back to the body and the present moment.
Taking a deep breath in and exhaling,
Letting go of any tension or thoughts that may have arisen,
Knowing that you can return to this practice of loving kindness whenever you need to cultivate compassion and love within yourself and share it with others.
May you carry the spirit of loving kindness with you throughout the day.
And when you're ready,
Gently open the eyes and embrace the world with a heart filled with love and compassion.
