Loving-kindness meditation.
This meditation is based on a traditional Buddhist practice called metta-bhavana.
It helps us develop feelings of compassion for ourselves and others.
Let's start by closing our eyes and taking a deep breath in through the nose.
Now slowly let it out through the nose.
Take another deep breath and slowly let it out.
Relax your shoulders,
Allowing them to droop downward.
Relax your body and let it sink into your chair.
Now as you continue to breathe in a natural and relaxed way,
Just observe the breath without trying to change it.
With each out-breath,
Let go of any tension in your body.
Now bring your awareness to the center of your chest,
To your heart.
Breathe into your heart and notice what it feels like.
As you relax into this feeling,
Repeat these words in your mind,
May I be well.
May I be happy.
May I be peaceful.
Notice any thoughts or feelings that come up without judging them.
Repeat the words,
May I be well.
May I be happy.
May I be peaceful.
With each in-breath,
Imagine that your heart is filling up with loving kindness.
With each out-breath,
Imagine this feeling radiating out to every cell of your body.
Repeat the words again,
May I be well.
May I be happy.
May I be peaceful.
Now think of someone in your life whom you love very much.
Imagine this person sitting in front of you.
See their face in your mind's eye and notice how you feel in their presence.
Breathe into your heart and repeat these words in your mind,
May you be well.
May you be happy.
May you be peaceful.
Notice how you feel as you extend loving kindness to this person.
Imagine this feeling radiating out from your heart and touching them.
Repeat the words,
May you be well.
May you be happy.
May you be peaceful.
Think of yourself and this person being together in peace and harmony and repeat these words,
May we be well.
May we be happy.
May we be peaceful.
Now think of someone in your life who is an acquaintance.
This is someone whom you see occasionally,
But you don't know their life story and your feelings for them are neutral.
It could be a cashier at the grocery store or someone in your neighborhood or workplace.
Imagine this person sitting in front of you.
Repeat these words in your mind,
May you be well.
May you be happy.
May you be peaceful.
Notice how you feel as you extend loving kindness to this person.
Repeat the words,
May you be well.
May you be happy.
May you be peaceful.
Breathe into your heart and imagine feelings of loving kindness radiating out to touch this person.
Repeat the words again,
May you be well.
May you be happy.
May you be peaceful.
Now think of someone in your life with whom you're experiencing conflict or other problems.
Picture this person sitting in front of you.
Notice how you feel in your body.
Breathe into your heart and repeat these words in your mind,
May you be well.
May you be happy.
May you be peaceful.
Notice how you feel as you offer this person loving kindness.
It's okay if this is difficult or challenging for you.
Just observe how you feel without judging yourself.
Repeat the words,
May you be well.
May you be happy.
May you be peaceful.
Breathe into your heart and imagine radiating feelings of loving kindness from your heart to this person.
Repeat the words again,
May you be well.
May you be happy.
May you be peaceful.
Now expand your awareness to include all the people on the earth,
Male and female,
Young and old,
Every race,
Culture,
And nationality,
All human beings.
As you breathe into your heart,
Repeat these words in your mind,
May we be well.
May we be happy.
May we be peaceful.
Imagine your heart expanding with compassion for all people everywhere.
Allow the love of the universe to flow through your heart.
You don't have to do anything to create this love.
It's already present.
All you have to do is let go of resistance and let it flow naturally.
As you relax and breathe into your heart,
Repeat the words,
May we be well.
May we be happy.
May we be peaceful.
Now expand your awareness one step further to include all living things,
Including all of the plants and animals on the earth.
Notice how it feels to extend loving kindness to all living things.
Repeat these words in your mind,
May this earth and all creatures on it be well.
May we be healthy and thriving.
May we live in peace and harmony.
Relax into the feeling of universal love.
Let's sit for a few moments and enjoy this feeling.
Now it's time to come back from our meditation.
Bring your awareness back to the room you are sitting in.
Take a deep breath and slowly let it out.
Feel your body sitting in your chair.
When you are ready,
Slowly open your eyes and stretch.
Now as you go about your day,
Notice the feeling of loving kindness in your heart.
May you be well.
May you be happy.
May you be peaceful.
