Hi kids,
Welcome.
This is the last one of this particular series of meditations for coping with COVID-19,
The coronavirus that I'm going to do for you all.
And this one's about spreading out loving kindness to first yourself and then your friends and family and then out to the world around you.
We will start like we always do with our gong sound though.
Listen carefully to the sound.
And then this meditation starts.
You can be sitting down for this one and we're going to start by imagining the energy and the warmth,
The light of loving kindness coming into ourselves.
And these,
You can repeat these words after me,
Which might help with imagining this.
So with your eyes closed,
Just saying to yourself,
You can say them out loud,
But you don't need to.
May I be happy,
May I be safe,
May I be healthy,
May I be at peace.
And just imagine all those things filling you up inside.
And then we're going to start to offer this energy of love and kindness out to some other people.
We're going to start with our really close people,
Our favorite people.
This might be family or our closest friends,
The people we live with,
Our very closest people offering this warmth,
Energy,
Love and kindness.
With these words,
You can repeat them again in your mind or out loud.
May you be happy.
May you be safe.
May you be healthy.
May you be at peace.
Just send that energy out to those closest people in your life.
Then we're going to send it out another layer further to our friends,
Maybe our classmates at school,
Maybe more distant family members,
Sending out love and kindness with these words.
May you be happy.
May you be safe.
May you be healthy.
May you be at peace.
And then we're going to go another layer further out to our wider community,
Everyone we've ever seen or ever met.
So we might not know these people,
But maybe we've walked past them in the street,
Gone to the city where they live,
Sending out love and kindness,
Wider out to everyone you've ever seen.
May you be happy.
May you be safe.
May you be healthy.
May you be at peace.
And then we're going to do a slightly more challenging one,
Which is now I want you to send out love and kindness to someone that you're having a bit of a struggle with at the moment.
You may not be able to think of anyone,
Which is fine,
But if you can,
Someone where you might've had a little conflict or a small argument or a disagreement,
Someone you struggle to like,
I want you to try and send love and kindness towards that person in your mind.
May you be happy.
May you be safe.
May you be healthy.
May you be at peace.
So even if it's hard,
Sending that energy of love and kindness out to someone that you find it difficult to feel kind towards.
And then lastly,
From there,
Sending out the energy,
Warmth,
Light of love and kindness to the wider world,
To everyone you can think of in the world.
And as you might be aware,
There might be some people all around the world that are really struggling or having a hard time at the moment.
And I want you to especially send it out to them.
May you be happy.
Repeating the words if you like in your mind or out loud.
May you be safe.
May you be healthy.
May you be at peace.
And then last of all,
Bringing that energy,
That warmth and that light of love and kindness back to ourselves again.
So imagining ourselves being filled up by all that energy of these words and you can repeat them in your mind or out loud one more time.
May I be happy.
May I be safe.
May I be healthy.
May I be at peace.
So to finish today,
Just take a few deep breaths and as you do imagine yourself filling up with the light and sunshine and warmth of this practice we did today.
Thank you and we'll finish with our gong sound.
So just listen carefully to the sound.
Thank you for joining in for these practices.
I hope you can continue to use them and you find them more useful and helpful for you.
Bye.
