Loving kindness meditation.
Let's take our seven deep belly breaths,
Becoming present.
So breathe in now for seven and feel the rise of your hand on your belly.
Really exhale as you feel the gentle fall of your belly.
Breathe in for six.
Five.
Four.
Three.
Two.
One.
Notice how you feel after just seven deep breaths.
Imagine you are in a bright,
Lovely room.
You are sitting relaxed and there is an empty chair opposite you.
Imagine in a moment a person you love and feel safe with enters the room and sits into the chair.
Make eye contact with them and imagine saying to them,
May you be healthy and strong.
May you be peaceful.
May you be happy.
Now visualize someone you feel neutral about.
Someone you neither like nor dislike.
Someone you see at the bus stop,
Serves you coffee,
A friend of a friend and imagine they now enter the space.
Make eye contact again and say,
May you be healthy and strong.
May you be peaceful.
May you be happy.
Now visualize a person that you may find challenging or who you are having a hard time with.
Breathe deep and extend the same wishes towards them.
You make eye contact and say,
May you be healthy and strong.
May you be peaceful.
May you be happy.
Now imagine in the empty chair a fourth person enters the space.
It is yourself.
Again make eye contact and say,
May you be healthy and strong.
May you be peaceful.
May you be happy.
Finally direct the wishes towards everyone universally.
May all beings be happy everywhere.
