So,
Finding a comfortable position in the bed,
With your eyes closed,
Taking a gentle deep breath in and out,
And letting go.
Sinking down into the bed,
Letting go of the day.
This is a Metta meditation for loving kindness.
It's simple and easy.
There will be time to create that loving kindness.
Just go with it.
The first stage is sending loving kindness to yourself.
Bring to mind an image of yourself and repeat the following phrases silently or out loud.
May I be happy.
May I be healthy.
May I be safe.
May I be peaceful.
Visualise each phrase as a warm glowing light emanating from your heart and surrounding your body with love and kindness.
May I be happy.
May I be healthy.
May I be safe.
May I be peaceful.
Sending loving kindness to a loved one.
Bring to mind an image of a loved one and repeat the same phrases.
May you be happy.
May you be healthy.
May you be safe.
May you be peaceful.
Visualise your loved one surrounded by the same warm glowing light of love and kindness.
May you be happy.
May you be healthy.
May you be safe.
May you be peaceful.
Sending loving kindness to a neutral person.
Bring to mind an image of a person you don't know well or feel neutral towards.
Repeating the same phrases.
May you be happy.
May you be healthy.
May you be safe.
May you be peaceful.
Visualise this person surrounded by the same warm glowing light of love and kindness.
May you be happy.
May you be healthy.
May you be safe.
May you be peaceful.
Sending loving kindness to a difficult person.
Bring to mind an image of someone who has caused you difficulty or pain.
Repeating the same phrases.
May you be happy.
May you be healthy.
May you be safe.
May you be peaceful.
Visualise this person surrounded by the same warm glowing light of love and kindness.
Notice any resistance or discomfort that arises and allow yourself to offer compassion and forgiveness towards this person.
May you be happy.
May you be healthy.
May you be safe.
May you be peaceful.
Sending loving kindness to all beings.
Expanding your awareness to include all beings.
Repeating the same phrases.
May all beings be happy.
May all beings be healthy.
May all beings be safe.
May all beings be peaceful.
Visualise the warm glowing light of love and kindness spreading out from your heart and encompassing all beings without exception.
May all beings be happy.
May all beings be healthy.
May all beings be safe.
May all beings be peaceful.
Take a few deeper breaths now,
Letting go,
And allow yourself to rest in the feelings of love,
Kindness and compassion that you've cultivated through this practice.
And you can slip down into sleep now.
Letting go of all thoughts.
Allowing gravity to take hold.
Letting go.
Letting go.
Letting go.
Deeper and deeper asleep.
Deeper and deeper asleep.
Deep down asleep.
