In this calm and short practice, you will take a look at yourself through loving eyes and invite this love and compassion into your heart, so you can spread it to the people around you and live with compassion towards everyone.
Loving kindness meditation find a comfortable seat and make sure that you're undisturbed for the next 10 minutes once you've found your seat place your hands on your thighs or on your knees and allow your palms to face upwards now allow your eyes to close bring awareness to all the little muscles around your eyes and from there allow relaxation to flow out all through your body like a little wave every little cell in your body is now relaxed notice how your breath is calm flowing in and out following its natural rhythm bring your awareness fully towards your breath now the tip of your nose notice this gentle flow of energy now guide your awareness towards your heart center maybe notice your heartbeat and feel your breath the energy flowing in and out through your heart feel the love and gratitude now mentally repeat the sentences of loving kindness to yourself may I be happy may I be healthy may I be safe may I live with love and ease feel how these words fill your heart with a beautiful bright golden light and see this light now streaming out through your entire body from here bring a person to your thought somebody who you have difficulties with maybe already for a long time or just now allow the face of this person to appear in front of you look into this person's eye now from your heart mental repeat the sentences of loving kindness to this person may you be happy may you be healthy may you be safe may you live with love and ease now see this beautiful bright golden light streaming from your heart out to this person in front of you touching this person's heart now saying goodbye to this person with your eyes let him or her go now think of somebody in your life that you truly deeply love and bring this person's face right in front of you connect with the person looking into his or her eyes once again from your heart mentally repeat the sentences of loving kindness to this person in front of you may you be happy may you be healthy may you be safe may you live with love and ease and see the shining golden light from your heart center again shine out streaming over to the person in front of you filling the entire space of this beautiful shining light and again say goodbye with your eyes and let this person go feel the flow of breath in and out through your heart being back with your heart center once more repeat the sentences of loving kindness for yourself may I be happy may I be healthy may I be safe may I live my life with love and ease continue your breath seeing how this bright shining golden light is filling your whole body the room you're in stay connected with your breath allow your body to be at ease enjoy the connection with yourself whenever you're ready bring yourself back in your own time thank you for meditating with me
