Welcome to this loving kindness meditation.
The purpose of this meditation is to practice sending and receiving love in order to cultivate compassion for everyone you encounter,
Including yourself.
Take some time now to close down your eyes.
Find a position that's comfortable to you.
This is a great time to remove any distractions that may interrupt your practice where you are.
Once you've settled into a space mentally and physically that feels restful,
Begin this practice by picturing the person in your life you love the very most.
The one who makes you belly laugh.
The one who makes you free to just be you.
The one who makes you feel like you matter at all hours of all days.
Once you've found them in your mind,
Send them love.
Repeat after me,
Either out loud or in your mind.
You are loved.
You are cared for.
You matter in this world.
Now that your love has been sealed and sent to the one you love most,
Begin picturing a person you only vaguely know.
Maybe someone you see often in passing,
The coworker you've never talked to,
The barista always working,
The tired grocery clerk,
Or the person you sit near in daily fitness activities.
Picture them as well as you can recognize.
Once you have them pictured in your mind's eye,
Send them love.
Again,
Repeat after me,
Either out loud or in your mind.
You are loved.
You are cared for.
You matter in this world.
Seal and send this love to them.
Next,
Picture the person it's oftentimes hardest to love.
The one that pushes your buttons,
Makes you angry,
Or maybe someone valuable in your life that you simply feel misaligned with.
Visualize their face,
Their clothing,
And what they may be doing right now.
Once you've met them in your mind,
Send your love to them.
Repeat after me.
You are loved.
You are cared for.
You matter in this world.
It's important you don't dismiss any unpermissible actions done to you or feelings caused to you.
Just simply send your compassion to them,
Exactly as they and you are today.
Now that you've sealed and sent your love to who it may be hardest to love,
Picture yourself who may actually be the second hardest person to love at times.
Imagine yourself exactly as you are,
Exactly as you feel.
After sitting with yourself in this space,
Choose to send the biggest batch of love.
Repeat after me.
I love you.
I choose to care for you.
You matter so much to this world.
Feel your entire being expand with all of the love you just bestowed upon others.
All of the love you bestowed to yourself.
After all,
We can never love others,
Care for others,
More than we have first loved and cared for ourselves.
Know now that your bank of compassion has been refilled,
Is overflowing,
Abundant.
It has made the world a better,
Beautiful,
Bigger place today.
Carry this compassion with you.
Let it radiate everywhere you go,
In every interaction that you have,
And in every moment of your day to follow.
You are loved.
You are cared for.
You matter to this world.
Carry on,
Dear friend.
