This loving kindness meditation can be done sitting or lying down.
This is a practice of sending loving awareness to ourselves and then expanding that energy to others.
Wherever you feel most comfortable is perfect.
In all cases,
Start to become fully present with your body.
Notice the quality of your breath.
Invite stillness into the body and observe as the body settles into a deep relaxation.
When it feels comfortable,
Allow your eyelids to close down.
Take a deep breath in and out through your nose.
Soften all the muscles in your face,
Jaw,
Neck,
And shoulders.
Begin to slowly lengthen each inhalation,
Causing the lungs,
The ribcage,
The chest,
And collarbones to expand and broaden with each breath.
Allow the exhalation to be a bit longer than the inhalation.
Allow these intentional breaths to soothe your nervous system and bring you deeper into your inner self right here,
Right now.
Soften any expression that might be lingering on the face as you start to become the observer.
Know that all is welcome here.
Now,
Direct all of your awareness to your heart and the space surrounding it.
You might visualize a color,
A texture,
Or a symbol here.
Mentally repeat the following phrases here.
May I be happy.
May I be healthy.
May I be free.
Notice whatever sensations or emotions may arise and be present with what is.
May I be happy.
May I be healthy.
May I be free.
Let your entire being receive the energy,
The intention of these words.
Now,
Bring into your mind's eye people in your innermost circle,
Loved ones,
Family,
Close friends,
Even pets.
Feel their presence.
Observe how you feel in their presence.
And now,
Repeat the following phrases.
May they be happy.
May they be healthy.
May they be free.
What does it feel like to send this energy of loving kindness,
Of unconditional love to these people?
Observe them receiving these well wishes and energy.
Now,
Bring into your mind's eye people in the town where you live,
Your state,
Your country,
And even beyond.
See no boundary lines.
People you haven't met yet,
All with beating hearts and all with the same desire to be happy,
Healthy,
And free.
As you visualize these beings,
Repeat the phrases.
May they be happy.
May they be healthy.
May they be free.
Notice how you are breathing here.
Observe the ease and the effortlessness of the breath.
You get a sense for its texture,
Its rhythm,
And pace.
Now,
Bring your attention back to yourself where it all began.
Let your whole being receive these words.
May I be happy.
May I be healthy.
May I be free.
Observe your whole body,
Your breath,
And your energy right here in this moment.
May I be happy.
May I be healthy.
May I be free.
Take a deep breath in and give yourself a moment of recognition and appreciation for choosing to take the time to pause and take care of you.
The more that we take care of ourselves,
The better able we are to take care of others and to show up the best way that we can.
Another deep breath in,
And as you feel ready,
Sense what part of the body feels ready to awaken.
Begin to bring small,
Gentle movements back into the body as you awaken here.
And thank yourself for choosing to practice your meditation today.
