Hello and welcome to this loving-kindness meditation.
As this meditation can be a bit more intense,
I just want to re-emphasize that you can step out of this meditation at any point by simply taking some deep breaths or opening your eyes,
Leaving the room,
Whatever feels comfortable to you,
And you can make this meditation as intense as you like.
So with that in mind,
I would like to invite you to find a comfortable position that is upright yet relaxed,
Your hands on your lap or on your knees,
And when you're ready,
Just close your eyes,
Taking some deep breaths in all the way through the nose into your belly and completely releasing it through the mouth.
Deep breath in and long exhale out.
One last time,
Taking a deep breath in,
Filling up the entire body with air and breathing out,
Letting go.
Then let go of the control of your breathing and just settle your awareness on the natural flow of the breath,
Simply following each inhale,
Each exhale exactly as it is.
Now from the breath,
We shift the focus to the heart center,
Noticing the rising and falling sensation here and now bring an image to your attention,
An image of someone close to your heart,
Someone that makes you feel loved and accepted as you are.
And with that image in mind,
Just spread some warm feelings towards yourself,
Coming out of the heart,
Spreading into your entire body,
Filling up your body with this warm feeling and then silently repeat the loving-kindness phrases,
May I be happy,
May I be safe,
May I be healthy,
May I be at peace.
If these phrases feel uncomfortable or are not resonating with you,
Then you can of course change them.
Some alternatives may include,
May I have an open heart or may I be loved.
Otherwise just keep on mentally repeating the loving-kindness wishes towards yourself.
May I be happy,
May I be safe,
May I be healthy,
May I be at peace.
Really trying to tune into the meaning of each and every word and the feeling that comes with it.
Now we shift the focus and direct these loving-kindness wishes to a person that is close to our heart,
Someone that makes us smile the second we think of them.
That may be a family member,
A close friend or partner.
With that person in mind,
Direct the loving-kindness wishes towards them.
May you be happy,
May you be safe,
May you be healthy,
May you be at peace.
If you find yourself drifting off into thoughts or sensations or sounds,
Then just know that that's completely okay.
Viewing those thoughts or distractions as they pass by and without any judgment coming back to this loving-kindness practice.
Now from this person close to our heart,
We shift the focus and bring to mind someone that we barely have any contact with,
That we don't really know.
This might be a stranger we saw on the street,
A cashier at the supermarket or a colleague that we barely speak to.
With that person in mind,
Extend the loving-kindness wishes towards them as well.
May you be happy,
May you be safe,
May you be healthy,
May you be at peace.
Notice how it feels like extending loving-kindness towards someone you have neutral feelings towards compared to someone who's close to your heart or yourself.
Now let the person go and bring to mind someone who you have difficult feelings towards.
That might be someone who hurted you in the past,
Someone who's currently causing you pain.
Just try to bring that person as close into your imagination as possible.
And then again,
Only to the extent that feels comfortable,
Extend loving-kindness wishes towards that person.
May you be happy,
May you be safe,
May you be healthy,
May you be at peace.
Notice how it feels like wishing someone who hurt us in the past these loving-kindness phrases.
Remember that if it feels too intense at any point,
You can simply return to your breath or open your eyes.
You always have the possibility to step out of this meditation.
Still try to remain with this person and with extending loving-kindness wishes towards them.
May you be happy,
May you be safe,
May you be healthy,
May you be at peace.
Now shifting the focus one more time,
Letting that person go and bringing to mind the entire world.
All human beings,
All animals,
All living beings on this planet.
And extend loving-kindness towards them.
May all of you be happy,
May all of you be safe,
May all of you be healthy,
May all of you be at peace.
Stay with the meaning and the underlying feeling of each word.
And notice how it feels like extending loving-kindness across the globe.
And now let go of the focus and just notice how you feel now compared to the start of this meditation.
How has it been to extend loving-kindness towards yourself,
A person close to your heart,
A person you have neutral feelings towards,
Someone who has hurt you in the past and the entire world?
Just tune into your heart and notice how you feel right now.
Then slowly come back to the room again.
Notice how gravity pulls your body down.
Become aware of any sounds around you.
Gently wiggle your fingers and toes.
And when you feel ready,
In your own time,
Slowly open your eyes again.
As always,
Just do whatever feels comfortable.
Maybe you want to place your hand on your heart.
Maybe just sit with whatever you feel right now.
Or you may want to stretch.
I would like to invite you to bring this compassion for yourself and other people into the day today.
Thank you for participating and I'm looking forward to seeing you back here tomorrow.
