Loving kindness meditation.
Find a comfortable seated position.
Close your eyes and start observing your breath.
As you watch your breath,
Notice how your exhalations are slightly longer than your inhalations.
Keep watching your breath to calm down your mind and prepare it for the practice of loving kindness.
Now focus your attention on yourself.
We are starting with giving love and kindness to ourselves because only once you're filled with love,
You can give it to others.
Look at yourself with the eyes of compassion and say,
May I be well?
May I be healthy and joyful?
May I be safe from inner and outer dangers?
May I live in peace and serenity?
May my mind be free from anger,
Greed and ignorance?
May my heart be filled with love?
Now imagine your parents.
No matter if they're still living or continuing their journey beyond this life,
Recall everything they've given you and fill your heart with gratitude.
For this life,
For all the loving care they surrounded you with at their best.
We all have different situations in life,
But it is very important to have the energy channel that connects you with your parents healed and vibrating on the frequency of love.
Keeping this love in your heart,
Repeat to your mom and dad.
May you be well?
May you be healthy and joyful?
May you be safe from inner and outer dangers?
May you live in peace and serenity?
May your mind be free from anger,
Greed and ignorance?
May your heart be filled with love?
Now imagine all the people truly dear to your heart.
Those who you respect and feel grateful to.
People who bring joy,
Growth and good energy into your life.
It might be your teachers,
Your partner,
Your family members,
Your children or your friends.
Find a place for each of these souls in your heart and send them loving kindness.
May you be well?
May you be healthy and joyful?
May you be safe from inner and outer dangers?
May you live in peace and serenity?
May your mind be free from anger,
Greed or ignorance?
May your heart be filled with love?
Now remember all the difficult relationships in your life.
People who have hurt you in any way.
Wish them that they would be filled with loving kindness in their hearts.
Imagine that they might have also wanted to find peace in their lives.
Imagine that you want to forgive them just as others have forgiven you.
And then repeat.
May you be well?
May you be healthy and joyful?
May you be safe from inner and outer dangers?
May you live in peace and serenity?
May your mind be free from anger,
Greed and ignorance?
May your heart be filled with love?
Loving kindness is also helpful in overcoming fears of all kinds.
You can address loving kindness to any situation that you feel fearful about.
Choose a person or a situation to send loving kindness at this time.
And repeat.
May you be well?
May you be healthy and joyful?
May you be safe from inner and outer dangers?
May you live in peace and serenity?
May your mind be free from anger,
Greed and ignorance?
May your heart be filled with love?
Now may your loving kindness radiates to every person in the world.
Let it continue to spread to the whole country,
To the whole continent and to all the people.
You can send loving kindness to other beings in the world such as animals,
Flowers or trees.
Slowly and carefully let your love spread everywhere.
You can expand your loving kindness to rivers and seas,
To the whole earth,
To the moon and the sun,
To all planets,
To the galaxy and to the entire universe.
May you all be well?
May you all be healthy and joyful?
May you all be safe from inner and outer dangers?
May you all live in peace and serenity?
May your minds be free from anger,
Greed and ignorance?
May your hearts be filled with love?
Spend a few more minutes observing your sensations or just focus on your breath.
Thank yourself for doing this practice today and smile.
You may now gently open your eyes and keep shining your loving kindness to the world.
