Hi and welcome to our meditation time today.
Today we're going to be doing a loving kindness meditation and you'll want to begin in a comfortable seated position whether that's on a chair with your feet flat on the floor and the hands resting on the legs or you can be cross-legged on the floor if that's comfortable for you.
Just choose your comfortable position and gently close the eyes and keep the spine erect in a comfortable and erect position and we're going to begin this loving kindness meditation directing loving kindness toward ourselves.
It's always good to start with ourselves to begin and you might even want to picture yourself a photograph of yourself or yourself in a certain setting or any way that you would like.
Just picture yourself in your mind and we'll begin by offering the loving kindness and the good energy from these phrases to ourselves.
May I be well.
May I be safe.
May I be healthy and free from inner and outer suffering.
May I be at peace.
May I live with ease.
We'll continue repeating these phrases.
May I be well.
May I be safe.
May I be healthy and free from inner and outer suffering.
May I be at peace.
May I live with ease.
And once more.
May I be well.
May I be safe.
May I be healthy and free from inner and outer suffering.
May I be at peace.
May I live with ease.
And now we want to picture someone that we're fond of or someone we admire.
Someone who brings a smile to your face when you think of them.
And imagine sending this person or this pet or this other being the energy of these phrases as you picture them in your mind.
May you be well.
May you be safe.
May you be healthy and free from inner and outer suffering.
May you be at peace.
May you live with ease.
And continue picturing this special person.
May you be well.
May you be safe.
May you be healthy and free from inner and outer suffering.
May you be at peace.
May you live with ease.
And once more.
May you be well.
May you be safe.
May you be healthy and free from inner and outer suffering.
May you be at peace.
May you live with ease.
And now we'll move on to thinking about someone that you have neutral feelings about.
This could be maybe a neighbor that you see on walks but you don't know them.
Or a barista at the coffee shop who you come in contact with in passing.
Or maybe your mail carrier.
Someone that you are familiar with but don't know well.
And imagine them in your mind as you send them the energy that comes with these phrases as you repeat them.
May you be well.
May you be safe.
May you be healthy and free from inner and outer suffering.
May you be at peace.
May you live with ease.
May you be well.
May you be safe.
May you be healthy and free from inner and outer suffering.
May you be at peace.
And may you live with ease.
And once more with this individual.
May you be well.
May you be safe.
May you be healthy and free from inner and outer suffering.
May you be at peace.
May you live with ease.
And now we'll move on to one that can be difficult.
This next one might be difficult.
We're going to think of someone that we find challenging.
Someone who doesn't bring up the most pleasant feelings when we think about them.
And if this becomes too difficult for any reason you can choose another neutral individual or someone who's pleasantly familiar.
But let's make an attempt with this challenging individual.
And offering them the positive energy that comes from these phrases.
May you be well.
May you be safe.
May you be healthy and free from inner and outer suffering.
May you be at peace.
May you live with ease.
May you be well.
May you be safe.
May you be safe.
May you be healthy and free from inner and outer suffering.
May you be at peace.
May you live with ease.
And once more.
May you be well.
May you be safe.
May you be healthy and free from inner and outer suffering.
May you be at peace.
May you live with ease.
And now we move on to larger groups of individuals.
And we want to extend these positive vibes toward all of humanity.
May all of humanity be well.
Be safe.
Be healthy and free from inner and outer suffering.
May all humanity be at peace and live with ease.
May all creation,
All of the universe,
Be well.
May all creation be safe.
May all creation be healthy and free from inner and outer suffering.
May all creation be at peace and live with ease.
And we'll close by coming back to ourselves.
One more time.
Think of yourself as you repeat these phrases.
May I be well.
May I be safe.
May I be free from inner and outer suffering.
May I be healthy.
May I be at peace and live with ease.
And may all sentient beings and all of creation be well.
Be safe.
Be healthy and free from suffering and live at peace and with ease.
That ends our guided meditation for today.
Thank you so much for being here to practice with me.
I hope that this meditation has brought some peace and tranquility into your day that you can carry with you throughout the rest of your day.
And may you introduce that peace and tranquility into each space that you enter.
Namaste.
