Loving Kindness Meditation.
Welcome.
My name is Eva and I'll be your guide.
Let's start by finding a comfortable position.
Think about your back being a little bit straighter than usual,
But not uncomfortable.
Relax your shoulders.
You can place your hands on your lap.
And gently close your eyes.
Or you can have a soft gaze if that's what you prefer.
And let's begin by taking a deep breath together.
And slowly exhale.
And again,
Take a deep breath in.
Feeling your body,
Taking this deep breath.
And you can find your own rhythm of breathing in and out through your nostrils.
And you can enjoy this experience of connecting with yourself.
I invite you to place your hands on your heart,
If this is comfortable for you.
And repeat these phrases silently to yourself in your mind's eye.
While really thinking about the meaning of these words.
And bring them into your heart.
Gently,
At your own pace.
Over and over.
Inwardly whispering.
Inwardly hearing.
Feeling.
Sensing.
Feeling.
Affirming.
May I be happy.
May I be peaceful.
May I be strong and healthy.
May I have a calm and clear mind.
May I live today with ease.
Deeply feel the meaning of these words.
And then bring them into your heart.
It is so easy to be kind to others,
Friends or family or even strangers.
But what if we offered that same amount of kindness to ourselves?
Because we deserve this.
Not because of what we do or what we have done.
Just because we exist in this moment,
Right now.
May I allow myself to be a truly loving person.
May I deeply understand that I deserve this.
May I be happy.
May I be peaceful.
May I be strong and healthy.
May I have a calm and clear mind.
May I live today with ease.
And now I invite you to bring to mind someone who it's easy for you to love.
Whether it is a child or a parent,
A brother or a sister,
A relative or a close friend.
I want you to imagine this person sitting in front of you,
Right here,
Right now.
And you are looking at them.
And they are looking back at you.
And you say from your heart to their heart,
May you be happy.
May you be peaceful.
May you be strong and healthy.
May you have a calm and clear mind.
May you live today with ease.
Linger moment by moment in the field of loving kindness within your own heart.
With these phrases as you voice them silently to yourself.
And even more with the feeling behind them.
Repeating them in order over and over,
Not mechanically,
Not like a mantra,
But fully.
With full awareness,
Knowing what you are saying.
Feeling the intention behind the feeling.
The intention and feeling behind each phrase.
May you be happy.
May you be peaceful.
May you be strong and healthy.
May you have a calm and clear mind.
May you live today with ease.
May you be happy.
May you live today with ease.
And now I invite you to bring to mind someone who plays a bit of a neutral role in your life.
It could be someone you get a coffee from in the morning or someone you see in your neighborhood.
It could be someone who delivers mail or packages to you.
You probably don't even know this person's name,
But this person has some good days and bad days,
Just like you do.
This person has hopes and dreams,
And you can wish them this.
May you be happy.
May you be peaceful.
May you be strong and healthy.
May you have a calm and clear mind.
May you live today with ease.
I now realize we share so much in common.
We have full lives around us,
Even though I don't know much about you.
I truly wish you this.
May you be happy.
May you be peaceful.
May you be strong and healthy.
May you have a calm and clear mind.
And as a fellow human alive at the same time that I am,
May you live today with ease.
And now bring to mind someone who is a bit difficult for you.
It doesn't need to be a true enemy,
But someone a little challenging.
Perhaps on your extended group of friends,
Or at work,
Or a family member.
And I want you to imagine this person sitting in front of you right here,
Right now.
You are looking at them,
And they are looking back at you.
And as best as you can,
And only to the degree that you feel ready for it,
Or at least open to experimenting with it,
Extending loving kindness to them as well.
Simply recognizing that they too are human beings facing fears and difficulties,
You are now opening and softening your heart.
May you be happy.
May you be peaceful.
May you be strong and healthy.
May you have a calm and clear mind.
May you live today with ease.
May you be happy.
You,
Even this person,
A little bit difficult for me to deal with.
May you be peaceful.
May you be strong and healthy.
May you have a calm and clear mind.
May you live today with ease.
Even though we don't always get along,
I can wish you the best,
Again,
As a fellow human living at the same time as me.
And as your heart is now expanding,
Let's expand the field of loving kindness further,
To your neighbors and your neighborhood,
Your community,
Your state,
Your country,
The entire world,
If you will.
May all beings be happy.
May all beings be peaceful.
May all beings be strong and healthy.
May all beings have a calm and clear mind.
May all beings live today with ease.
May all beings be happy.
May all beings be peaceful.
May all beings be strong and healthy.
May all beings have a calm and clear mind.
May all beings live today with ease.
And now,
As your meditation is coming to an end,
I invite you to bring your attention back into your breathing,
Allowing your mind to be one with your body,
Allowing your mind to be one with your breath,
Inwardly whispering thank you to yourself for taking this time for you,
For opening your heart.
And whenever you feel ready,
You may open your eyes.
Namaste.
