A Meditation On Loving Kindness

Today, I will guide you through a loving-kindness meditation. Use this practice to help cultivate more empathy, connection, compassion and increase positive emotions and overall wellbeing. Allow yourself to connect not only with yourself but with the infinite universe around you.

Transcript

Welcome.

My name is Stacia,

And I am here to guide you through this loving kindness meditation.

And I want to thank you so much for trusting me on your meditation journey and to be your guide today.

I want you to close your eyes and sit comfortably with your feet flat on the ground and your spine straight.

Relax your whole body,

Keeping your eyes closed throughout the entire guided meditation and bringing your awareness inwardly.

Without straining or concentrating,

Just relax and allow yourself to gently flow through these instructions.

Take a deep breath in and a deep breath out.

Keeping your eyes closed,

I want you to begin to think of a person close to you,

Who loves you very much.

It could be someone from the past or present,

Someone who is still in your life,

Or perhaps someone who has passed.

Imagine that person standing on your right side,

Sending you their love.

That person is sending you all their wishes for your safety,

For your well-being,

For your happiness,

For your peace of mind.

Feel the warm wishes and love coming from that person towards you.

Now bring to mind the same person or another person who cherishes you deeply.

Imagine that person standing on your other side,

Sending you wishes for your wellness,

For your health and happiness,

For your peace of mind.

Feel that kindness and warmth coming to you from that person.

Just fully embrace that bright light of love that they are sending in your direction.

Now imagine that you are surrounded on all sides by all the people who love you and have loved you.

Picture all of your friends and loved ones surrounding you.

They are standing around you,

Sending you all these wishes for your happiness,

For your well-being,

For your peace of mind.

And bask in the warm wishes and love coming from all sides.

Let these fill you up and overflow from you with warmth and love.

Now I want you to bring your awareness back to yourself.

Begin to send that love that you feel from all those that you surrounded yourself with.

And silently repeat these words to yourself with the intention of sending yourself loving kindness.

May I be well.

May I be at peace.

May I be joyful.

May I live with ease and happiness.

And keep repeating this silently to yourself.

May I be well.

May I be at peace.

May I be joyful.

May I live with ease and happiness.

May I be well.

May I be at peace.

May I be joyful.

May I live with ease and happiness.

Continue to work through these phrases,

Repeating them silently to yourself.

May I be well.

May I be at peace.

May I be joyful.

May I live with ease and happiness.

Surround yourself with these thoughts of loving kindness as you offer yourself these words of encouragement.

As you say these phrases,

Imagine yourself being wrapped in the warmth of these words and sending this loving kindness to yourself.

May I be well.

May I be at peace.

May I be joyful.

May I live with ease and happiness.

And now I want you to imagine the person who was standing on your right when we first began.

And begin to direct that love within you to that person.

Send all of that love and warmth you have inside yourself to that person.

Just like you,

That person wishes to have a good life.

So silently repeat the following words to yourself with the intention of sending loving kindness to that person.

May you be well.

May you be at peace.

May you be joyful.

May you live with ease and happiness.

May you be well.

May you be at peace.

May you be joyful.

May you live with ease and happiness.

Continue to let these thoughts of loving kindness flow through you to that other person as you continue to say these words silently to yourself.

May you be well.

May you be at peace.

May you be joyful.

May you live with ease and happiness.

Now I invite you to think of the person who was on your other side and send them the same loving kindness.

May you be well.

May you be at peace.

May you be joyful.

May you live with ease and happiness.

And as you send it to that person,

Start to imagine everyone else that filled that space before at the beginning of the meditation.

Imagine all those people and the love that they were sending you and be ready to send the same loving kindness to them.

So as you're surrounded by all these loving beings,

I want you to imagine sending them the same loving kindness.

May you be well.

May you be at peace.

May you be joyful.

May you live with ease and happiness.

May you be well.

May you be at peace.

May you be joyful.

May you live with ease and happiness.

Continue to imagine being surrounded by all these loving beings as you repeat these words silently to yourself.

May you be well.

May you be at peace.

May you be joyful.

May you live with ease and happiness.

And let that circle expand to acquaintances,

To people you don't know as well,

And allow yourself to send this loving kindness to these acquaintances.

May you be well.

May you be at peace.

May you be joyful.

May you live with ease and happiness.

May you be well.

May you be at peace.

May you be joyful.

May you live with ease and happiness.

And now I want to invite you to bring someone into your thoughts with whom you have conflict with.

Perhaps it's someone who currently your relationship is strained or it's difficult to get along with.

And I want you to start to send them loving kindness.

Like you,

This person wishes to experience joy and to be at peace and to live a life with ease and happiness.

So I want you to send all your good wishes to that person with the intention of sending them the same loving kindness you sent to yourself and your loved ones.

May you be well.

May you be at peace.

May you be joyful.

May you live with ease and happiness.

May you be well.

May you be at peace.

May you be joyful.

May you live with ease and happiness.

Continue to send that loving kindness to that difficult person in your life.

May you be well.

May you be at peace.

May you be joyful.

May you live with ease and happiness.

And now I want you to expand your awareness and to picture the entire globe in front of you.

Every human being on this planet is in front of you and I want you to send them these warm wishes to all living beings on the earth who like you want to be happy.

May we be well.

May we be at peace.

May we be joyful.

May we live with ease and happiness.

Uniting us all as one with the same common goal that we want to be at peace,

That we want to be well,

That we want to be joyful,

And that we want to live with ease and happiness and to know that we stand together in holding each other up in this loving kindness.

May we be well.

May we be at peace.

May we be joyful.

May we live with ease and happiness.

May we be well.

May we be at peace.

May we be joyful.

May we live with ease and happiness.

And now I want you to bring your awareness back to yourself,

Back to your body,

And take a deep breath in and let it all out.

Big exhale and another deep breath in and let it go.

Notice how you're feeling.

Notice what came up for you during that meditation.

And I want you to take this loving kindness with you throughout your day as you interact with others and as you interact with yourself and remember that loving kindness is available to you and to others.

And when you're ready,

You may open your eyes.

Namaste.

Namaste.

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