Welcome to this loving-kindness meditation.
Finding a comfortable position,
Either seated or lying down.
Aligning the head,
Neck,
And shoulders vertically,
In a position that allows the breath to flow most easily.
And gently closing the eyes.
Taking a moment to settle in.
Breathing in and breathing out.
Perhaps gently placing a hand on the heart and the other on the belly.
In a gesture of kindness and compassion towards yourself.
Throughout this practice,
We'll be cultivating feelings of love,
Compassion,
Love,
And kindness towards ourself and others.
If at some point during this meditation your mind wanders,
Know that this is normal.
This is what the mind does.
It generates thoughts.
So simply noticing when it happens and gently but firmly bringing the attention back to the meditation.
Bringing the attention to the heart center.
Breathing in and breathing out.
Silently repeating the following phrases of loving-kindness.
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 your focus towards yourself.
Imagining that you're embracing your own being with warmth and gentleness.
As you continue to breathe,
Silently repeating these phrases,
Allowing them to resonate within you.
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.
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.
Feel the love and kindness flowing toward yourself.
Nourishing your body,
Mind,
And spirit.
Embracing any emotions or sensations that arise.
Knowing that it's okay to feel what you feel.
Bringing to mind someone you care about deeply.
Someone who brings you joy and happiness.
Visualizing their face,
Feeling their presence,
And extending your 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.
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.
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.
Imagine your love enveloping them,
Surrounding them with warmth,
Healing,
And positive energy.
Staying with this feeling of connection and love.
Expanding your circle of compassion to include people you encounter in your daily life,
But who you may not know well.
Imagine passing by them on the street or in a store and silently offering 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.
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.
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.
Cultivating a sense of connection and goodwill towards all beings,
Even those you may not have a personal relationship.
Embracing the unity of humanity.
Opening your heart to encompass all living beings.
Extending your 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.
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.
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.
Breathing in this universal love and letting it permeate your entire being.
Now directing your focus towards yourself once again.
Imagining that you're embracing your own being with warmth and gentleness.
As you continue to breathe,
Silently repeating these phrases,
Allowing them to resonate within you.
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.
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 just 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 just 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 just as I am.
Bringing this meditation to a close.
Gently bringing the attention back to the present moment.
Breathing in and breathing out.
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 your day.
And when you're ready,
Gently opening the eyes with a heart filled with love and compassion.
