Welcome to this loving-kindness meditation practice.
This meditation is for cultivating compassion for ourselves and others.
As you prepare to turn inward on this journey,
Find a space where you can be at ease,
Free from distractions.
Whether you are seated or lying down,
Ensuring your posture is both comfortable and focused.
Allowing your eyes now to gently close,
Tuning out of the external world and tuning in,
Creating resonance with my voice and the sound.
Letting your breath be your guide to anchor you into this moment here and now.
And as you notice your breath moving in and out of your chest and belly,
I want you to take a deep,
Focused,
Long breath in through your nose.
Hold your breath and exhaling,
Sighing out the mouth.
Breathing in,
Expanding your belly and your chest as you do,
Holding your breath,
Focusing on your heart,
Holding your awareness here.
Exhaling,
Sighing out the mouth.
Breathing deeply into the heart,
Into the space and center of unconditional love and compassion.
Holding your breath,
Focusing here.
Exhaling,
Letting go.
Coming back to a natural breath pattern.
We will begin by focusing on our own being.
Visualizing yourself as you are right now in this very moment.
Repeating and sending the vibrations of these words of loving kindness to yourself.
May I be happy.
May I be healthy and strong.
May I be safe from harm.
May I live with ease and peace.
Repeating this five times.
Feeling the warmth and love these words bring as they resonate with your body.
May I be happy.
May I be healthy and strong.
May I be safe from harm.
May I live with ease and peace.
May I be happy.
May I be healthy and strong.
May I be safe from harm.
May I live with ease and peace.
May I be happy.
May I be healthy and strong.
May I be safe from harm.
May I live with ease and peace.
And now bringing to mind someone you deeply care about.
Visualize them clearly in your mind's eye.
Sending them the same words of loving kindness repeating this five times.
May you be happy.
May you be healthy and strong.
May you be safe from harm.
May you live with ease and peace.
May you be happy.
May you be healthy and strong.
May you be safe from harm.
May you live with ease and peace.
May you be happy.
May you be healthy and strong.
May you be safe from harm.
May you live with ease and peace.
May you be happy.
May you be healthy and strong.
May you be safe from harm.
May you live with ease and peace.
May you be happy.
May you be healthy and strong.
May you be safe from harm.
May you live with ease and peace.
Feeling the bond of love and compassion strengthening between you and this person.
Now thinking of someone you neither like nor dislike.
Perhaps a neighbor or a colleague you don't know well.
Extending the same wishes of loving kindness to them.
Recognizing the shared humanity between you and them.
May you be happy.
May you be healthy and strong.
May you be safe from harm.
May you live with ease and peace.
May you be happy.
May you be healthy and strong.
May you be safe from harm.
May you live with ease and peace.
May you be happy.
May you be healthy and strong.
May you be safe from harm.
May you live with ease and peace.
May you be happy.
May you be healthy and strong.
May you be safe from harm.
May you live with ease and peace.
May you be happy.
May you be healthy and strong.
May you be safe from harm.
May you live with ease and peace.
Now bringing to mind someone with whom you have difficulties or conflicts with and with an open heart.
Send them these words of loving kindness.
This might be challenging but remember that everyone including this person desires happiness and freedom from suffering.
May you be happy.
May you be healthy and strong.
May you be safe from harm.
May you live with ease and peace.
May you be happy.
May you be healthy and strong.
May you be safe from harm.
May you live with ease and peace.
May you be happy.
May you be healthy and strong.
May you be safe from harm.
And may you live with ease and peace.
May you be happy.
May you be healthy and strong.
May you be safe from harm.
May you live with ease and peace.
May you be happy.
May you be healthy and strong.
May you be safe from harm.
May you live with ease and peace.
And finally expanding your awareness to encompass all beings,
People,
Animals,
The earth,
The universe.
Sending out waves of loving kindness to all.
Feeling the interconnectedness of all of life and the boundless compassion within you.
May all beings be happy.
May all beings be healthy and strong.
May all beings be safe from harm.
May all beings live with ease and peace.
May all beings be happy.
May all beings be healthy and strong.
May all beings be safe from harm.
May all beings live with ease and peace.
May all beings be happy.
May all beings be healthy and strong.
May all beings be safe from harm.
May all beings live with ease and peace.
May all beings be happy.
May all beings be healthy and strong.
May all beings be safe from harm.
May all beings live with ease and peace.
May all beings be happy.
May all beings be healthy and strong.
May all beings be safe from harm.
May all beings live with ease and peace.
Taking a few deep breaths here.
Letting the feelings of love,
Compassion and kindness permeate your entire body.
And when you are ready in your own time,
Gently opening your eyes,
Taking with you this sense of love and compassion into the world,
Into the day,
Into your experience.
