This loving kindness meditation script by an unknown author was shared with me by my first meditation teacher and I love it because it takes you from sending loving kindness towards yourself to sending loving kindness towards those around you,
Those people that you know and love,
And then even to those that you don't know and don't love.
And I think we could all use a little more loving kindness in our lives right now so enjoy!
Like with all meditations,
We're going to start this one in a comfortable seated position.
You can take whatever easy pose you prefer whether that is sitting cross-legged or in a chair with feet firmly planted on the ground and palms open in a receiving position on the lap.
Take a few deep breaths here to begin breathing in through the nose and out through the mouth.
In through the nose and out through the mouth.
Do one last breath in through the nose and just let this one out with a sigh.
Let's begin.
I empty my heart of greed,
Hatred,
And delusion.
I am free.
I fill my temporarily pure heart with thoughts of loving kindness.
I fill every cell and fiber of my being with loving kindness.
I build a healthy,
Happy atmosphere of loving kindness all around me through which no unwholesome thought,
Word,
Or intention may penetrate,
But from which loving kindness may radiate in all directions.
I am protected.
From this protected center,
I send out loving kindness to all beings for whom I have affinity.
To my family,
Friends,
And acquaintances for whom I have pleasant feelings,
I send thoughts of loving kindness.
May their thoughts be wholesome,
May their minds be pure,
May they be well,
Comfortable,
Peaceful,
And happy.
I wish for all beings for whom I have affinity the same wellness and happiness that I wish for myself.
From this protected center,
I send out loving kindness to all beings for whom I have neutral feelings,
To those beings whom I have met and felt indifference,
And to those whom I have yet to meet.
I send thoughts of loving kindness.
May their thoughts be wholesome,
May their minds be pure,
May they be well,
Comfortable,
Peaceful,
And happy.
I wish for all beings for whom I have neutral feelings the same wellness and happiness that I wish for myself.
From this protected center,
I send out loving kindness to all beings for whom I bear animosity,
To those whom I may have harmed,
To those who may have harmed me,
I send out thoughts of loving kindness.
May their thoughts be wholesome,
May their minds be pure,
May they be well,
Comfortable,
Peaceful,
And happy.
I wish for all beings for whom I bear animosity the same wellness and happiness that I wish for myself.
From this protected center,
I send out loving kindness to all beings without exception or distinction,
Near and far,
Above and below,
Born and yet to be born,
To all points of the compass,
And to the furthest reaches of the universe.
I wish for all beings without exception the same wellness and happiness that I wish for myself.
May all beings be well and happy.
May all beings be well and happy.
May all beings be well and happy.
Take a few more moments to let this meditation sink in,
Taking note of how you feel in your body and if you've experienced any changes since the beginning of this meditation.
Enjoying the feeling of warmth in the heart from this loving kindness.
Just letting the dust settle over us in these last few moments of the meditation.
And as you begin to bring some movement back into your body and opening your eyes on your own time,
Do your best to remember this last line of the meditation as you go on into the rest of your day.
May all beings be well and happy.
I hope you have a great day.
Thank you for listening.
