Welcome to this short loving kindness meditation.
It's also known as a meta meditation and it's one of my favorites.
This will help you cultivate feelings of gratitude,
Hope,
Self compassion,
And hopefully a sense of belonging.
When you're ready,
Find yourself in a comfortable position,
Seated or lying down,
Free of distractions.
Close your eyes or find your gaze looking down your nose.
Take a long deep breath in,
Sigh it out.
Imagine yourself sitting here.
Picture yourself from above,
Looking at yourself through loving eyes,
Like how your best friend or a loved one would look at you.
Repeating these phrases to yourself silently.
May I be happy?
May I be healthy?
May my heart be at peace.
May I be happy?
May I be healthy?
May my heart be at peace?
May I be happy?
May I be healthy?
Now picture somebody whom you cherish.
Somebody whose energy and vibration is confection.
Who always brings a smile to your face.
Picture their face.
Say their name to yourself.
Feel the warmth of their presence as you imagine them.
And now we will send them loving kindness.
May you be happy.
May you be healthy.
May you be at peace.
May you be happy.
May you be healthy.
May you be at peace.
If you find your mind wandering away from this practice,
Imagine this cherished loved one guiding you back,
Holding your hand,
Guiding you back to this present moment.
Returning to these phrases.
May you be happy.
May you be healthy.
May your heart be at peace.
And now we will expand our awareness to the entire universe.
All living creatures,
Every living cell,
Every plant,
Every animal,
Everything that is full of vibration and life.
Feeling this expansiveness as you imagine the entire universe and sending it loving kindness.
May all beings be happy.
May all beings be healthy.
May all beings be at peace.
May all beings be happy.
May all beings be healthy.
May all beings be at peace.
Bring your awareness back to your physical body.
Take a deep breath in and a long breath out.
When you're ready,
Gently blink your eyes open,
Looking around your environment,
Coming back into this physical space.
Thank you for practicing this loving kindness meditation with me today.
I'm sending you all of the loving kindness.
