Moving into loving kindness meditation.
This is a meditation to help to elevate our emotions and dispel negative feelings or thoughts.
We direct phrases of loving kindness to others as well as ourselves.
You can do this meditation seated or lying down.
Become comfortable.
Close or lower your eyes.
Move your awareness to your breath as it moves in and out of your body.
Notice the slow inhalations,
The slow exhalations.
If you find that you're holding onto any tension in your body or your mind,
You might take a breath in and exhale,
Release the tension.
You become aware of the space of your mind.
Call forth in your mind a friend,
Someone you trust,
Someone you care for.
See the image of this person in your mind.
Mentally repeat these phrases to your friend.
May you be happy.
May you be healthy.
May you be safe.
May you be at ease.
Picture your friend as they receive your words.
Now allow this image,
This friend to dissipate from your mind.
Bring forth now an acquaintance,
Perhaps someone you see at the grocery store,
At a restaurant,
Or a neighbor.
Bring forth the image of this acquaintance in your mind.
Offering them these phrases.
May you be happy.
May you be healthy.
May you be safe.
May you be at ease.
Now let this person's image dissipate from your mind.
Bring forth someone you love,
Someone you care deeply about.
As you see their image in your mind,
Offer to them,
May you be happy.
May you be healthy.
May you be safe.
May you be at ease.
If one particular phrase resonates with you to offer to this person,
Then you can repeat the same phrase over and again.
Very good.
Now call forth someone in your mind who's encountering challenges or obstacles or needs healing.
See the face of this person in your mind.
May you be happy.
May you be healthy.
May you be safe.
May you be at ease.
Visualize this person as they receive your words.
And now let this person's image dissipate from your mind.
And now picture yourself,
Maybe it's yourself at your present age or perhaps when you were a young child or at a time when you needed some loving kindness.
See an image of yourself and offer to yourself,
May you be happy.
May you be healthy.
May you be safe.
May you feel at ease.
And now let this image of yourself dissipate from your mind.
Use this practice to offer to others or yourself at any time where you feel you need elevated emotions.
You can offer loving kindness to people who are challenging for you or to all living beings on the planet everywhere.
Notice your breath now moving in and out of your body.
Become aware of your body.
When you're ready,
Blink your eyes open.
Blessings.
