This meditation is designed to help you bring warmth and goodwill to your life.
When you're ready,
Finding a comfortable position 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.
Let yourself feel what it's like to be in this being's presence,
Allowing yourself to enjoy their good company.
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,
Savouring any warm feelings that may arise.
Now adding yourself to your circle of goodwill,
Placing your hand over your own heart and feeling the warmth of your hand and offering yourself and your loved one some loving kindness.
May you and I be safe.
May you and I be peaceful.
May you and I be healthy.
May you and I live with ease.
And again,
Really allowing the intention of your words to flow,
The loving kindness.
May you and I be safe.
May you and I be peaceful.
May you and I be healthy.
May you and I live with ease.
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.
