Welcome to this loving kindness meditation.
Finding a comfortable seat on a cushion or chair,
Allow yourself to feel grounded.
Imagine you have a string pulling the head up so that your spine is tall.
Begin noticing your breath.
As you inhale,
Open the chest so that the heart space can be open.
Gently closing the eyes or gazing down.
Begin to move inward.
Maybe bringing the hands to your heart to help you connect.
Take a moment to reflect on what you love,
What opens your heart.
Bring awareness to the rhythm of your breath.
Breathing into the belly as you inhale and as you exhale,
Allow the breath to become a little longer.
Centering yourself in the body,
Notice the sensation of breathing.
Follow the breath from the nostrils into the lungs into the belly.
Noticing any sensations in the body,
Noticing any emotions that arise and just let them be as they are.
Simply allow the breath to move through you.
Resting in this present moment awareness.
With each breath,
Repeat these phrases silently in your mind.
May I be filled with loving kindness.
May I be held in loving kindness.
May I be happy.
May I be healthy.
May I accept myself just as I am.
May I experience the joy of being alive.
May I know deep and lasting peace.
Take a moment to notice how you feel.
Now bring to mind someone you love unconditionally.
Perhaps a child,
A parent,
Maybe a mentor.
Imagine this person in your mind's eye and imagine them receiving these wishes.
May you be filled with loving kindness.
May you be held in loving kindness.
May you be happy.
May you be healthy.
May you accept yourself just as you are.
May you experience the joy of being alive.
May you know deep and lasting peace.
Notice how it feels to extend positive loving kindness to someone you love.
Lastly,
We'll send out to the broader community.
Maybe all family and friends.
Maybe all people,
Even those we don't know.
Maybe those we have difficulty with.
Maybe all the people in the world,
They could use extra positivity and light.
Maybe all living beings.
May they be filled with loving kindness.
May all beings be happy.
May all beings be healthy.
May all beings experience the joy of being alive.
May all beings everywhere know deep and lasting peace.
May all beings everywhere be free.
Taking a moment to connect with the positive energy and connection we just created.
Knowing that just as we want happiness,
Help,
And peace,
So do all beings.
Thank you for practicing this loving kindness.
