Welcome to this guided meditation.
Find a comfortable position.
Where your body can be both relaxed and supported.
Close your eyes softly.
And allow your breath to arrive naturally.
Feel the rhythm of your inhale and exhale.
Settle into this gentle flow.
We begin by offering loving kindness to ourselves.
Bring one hand to your heart if it feels comfortable.
Sense the steady beat beneath your palms.
Feel the warmth of your own presence.
Softly repeat the phrases to yourself.
May I be safe.
May I be healthy.
May I be peaceful.
May I live with ease.
Let each phrase land in your body.
As though you are planting seeds.
If your mind wanders.
Gently return to the words and to the feeling behind them.
Offer them to yourself as a gift.
Now bring to mind someone you love deeply.
Someone who brings warmth to your heart just by thinking of them.
You Hold their image gently in your awareness.
And offer them these phrases.
May you be safe.
May you be healthy.
May you be peaceful.
May you live with ease.
Breathe into the warmth this brings and allow it to expand.
Next,
Bring to mind someone neutral in your life.
Perhaps a neighbor,
A co-worker,
Or a person you see in passing.
Hold their image with gentleness.
And offer them the same wishes.
May you be safe.
May you be healthy.
May you be peaceful.
May you live with ease.
Now gently bring to mind someone you may have difficulty with.
Simply acknowledge their humanity.
Offer them the same gift of loving-kindness.
May you be safe.
May you be healthy.
May you be peaceful.
May you live with ease.
Finally,
Allow the circle to widen.
Imagine sending this energy outward to all beings everywhere.
To every heart,
Every life,
Every creature.
Offer them these wishes.
May all beings be safe.
May all beings be healthy.
May all beings be peaceful.
May all beings live with ease.
Rest here for a few breaths.
In the vastness of compassion.
Feel yourself as part of this web of kindness,
Giving.
I'm receiving.
In equal measure.
When you're ready,
Gently return to your breath.
Bring small movement to your body.
And open your eyes.
Carrying the sense of warmth.
And connection with you.
Thank you for meditating with me.
And have a wonderful day.
