This meditation is designed to help you bring warmth and goodwill to your life.
When you're ready,
Finding a comfortable position,
Reasonably upright and relaxed.
And when the time's right,
Gently closing your eyes.
Taking a few deep breaths to help you to settle in to your body and the present moment.
And when you're ready,
Bringing to mind a person or other living being who naturally makes you smile.
This could be a child,
A grandparent,
Your cat or dog,
Whoever naturally brings happiness to your heart.
Let yourself feel what it's like to be in this being's presence,
Allowing yourself to enjoy their good company.
Now recognizing how vulnerable this loved one is,
Just like you,
Subject to sickness,
Aging and death.
Also,
This being wishes to be happy and free from suffering,
Just like you and every other living being.
Repeating softly and gently,
Feeling the importance of your words,
Sending them loving kindness.
May you be safe.
May you be peaceful.
May you be healthy.
And may you live with ease.
And again,
May you be safe.
May you be peaceful.
May you be healthy.
And may you live with ease.
Savouring any warm feelings that may arise.
Now taking a few breaths and just allowing yourself to rest quietly in your own body.
Savouring the goodwill and kindness that flows naturally from your own heart.
And when you're ready,
Gently coming back to the room.
