Welcome to this five minute loving kindness meditation.
Find a comfortable position,
Either sitting or lying down,
And gently close your eyes.
Take a deep breath in,
And as you exhale,
Allow your body to relax.
I want you to focus on your breath.
So we're going to take a few moments.
We're going to center your attention on your breath.
Feel the natural rhythm of your inhalations and your exhalations.
Let each breath bring you into the present moment.
Now bring your attention to your heart center.
Imagine a warm,
Glowing light in this area.
With each breath,
Feel this light growing brighter and more comforting.
Silently repeat to yourself,
May I be happy.
May I be healthy.
May I be safe.
May I live with ease.
Allow these words to resonate with you.
Feel the loving kindness fill in your heart.
If you feel your mind wondering,
Remember to come back to your breath.
Think of someone that you care about deeply.
This is a time that we visualize them in front of you.
Surrounded by that same warm,
Glowing light,
I want you to silently repeat,
May you be happy.
May you be healthy.
May you be safe.
May you live with ease.
I want you to imagine that person receiving your wishes and feeling comforted by your love.
Now,
Think of someone that you see regularly but you don't have strong feelings towards.
Maybe like a co-worker or a neighbor.
Visualize them and repeat,
May you be happy.
May you be healthy.
May you be safe.
May you live with ease.
Send them the same warmth and kindness.
Now we're going to extend love to someone difficult.
I want you to bring to mind someone that you have difficulty with.
It might be challenging,
But try to surround them with the warm,
Glowing light.
Silently repeat,
May you be happy.
May you be healthy.
May you be safe.
May you live with ease.
Notice how this feels and allow any emotions to arise without judgment.
Now,
Expand your awareness to include all beings everywhere.
Imagine the whole world bathed in this warm,
Loving light.
Silently repeat,
May all beings be happy.
May all beings be healthy.
May all beings be safe.
May all beings live with ease.
Feel the boundless love and kindness spreading from your heart to the entire world.
Take a few deep breaths.
Slowly bring your awareness back to the present moment.
I want you to wiggle your fingers and toes.
When you're ready,
Gently open your eyes.
Thank you for joining this love and kindness meditation.
May your evening be filled with love and compassion.
