Welcome.
Find a comfortable resting position and softly close the eyes.
Take some deep breaths at your own pace,
Allowing the belly to rise and fall with each breath.
Loving kindness or metta meditation is intended as a practice of compassion,
Where we send goodwill to ourselves and others.
If you feel something other than loving kindness during this meditation,
Do your best to allow whatever arises to be without judgment.
Bring your attention to your heart space.
If it feels supportive and is accessible to you,
I invite you to gently place a hand on the center of your chest.
Feel free to bring your arm down at any point.
Now bring an image of yourself to mind.
Repeat mentally or aloud after me.
May I be happy.
May I be well.
May I be safe.
And may I be at ease.
May I be happy.
May I be well.
May I be safe.
And may I be at ease.
May I be happy.
May I be well.
May I be safe.
And may I be at ease.
May I be happy.
May I be well.
May I be safe.
And may I be at ease.
Now shift your attention,
Calling to mind an image of a person you love.
Someone you feel close to.
And imagining love pouring from your heart.
Repeat.
May you be happy.
May you be well.
May you be safe.
And may you be at ease.
May you be happy.
May you be well.
May you be safe.
And may you be at ease.
May you be happy.
May you be well.
May you be safe.
And may you be at ease.
May you be happy.
May you be well.
May you be safe.
And may you be at ease.
Once again,
Shift your attention.
This time calling to mind an image of a person you have some difficulty with.
Again,
Welcoming whatever arises with a spirit of friendliness and compassion.
And from your heart space,
Repeat.
May you be happy.
May you be well.
May you be safe.
And may you be at ease.
May you be happy.
May you be well.
May you be safe.
And may you be at ease.
May you be happy.
May you be well.
May you be safe.
And may you be at ease.
May you be happy.
May you be well.
May you be safe.
And one last time,
You'll shift your attention.
Now sending loving kindness to all living beings.
Repeat,
May you be happy.
May you be well.
May you be safe.
And may you be at ease.
May you be happy.
May you be well.
May you be safe.
And may you be at ease.
May you be happy.
May you be well.
May you be safe.
And may you be at ease.
May you be happy.
May you be well.
May you be safe.
And may you be at ease.
Now bring your attention back to your body.
Take a deep breath in through the nose.
And out through the mouth.
Notice any sensations you're aware of.
Your clothes against your skin.
The temperature of the room.
The weight of your seat against whatever you're sitting on.
And at your own pace,
Gently flutter the eyes open.
Thank you for joining me today for this loving kindness meditation.
See you next time.
