In this meditation we're going to send loving kindness to ourselves and to others.
To begin,
Bring to mind the qualities in yourself that you most appreciate and spend the next couple of minutes focusing your attention on.
If this is challenging for you,
Instead silently recite the following mantra.
May I be well.
May I be happy.
May I be peaceful.
May I be filled with loving kindness.
May I be well.
May I be happy.
May I be peaceful.
May I be filled with loving kindness.
Continue at your own pace.
And now we will bless all of our loved ones.
So for the next couple of minutes allow your family,
Friends,
Your current romantic partner to come into your consciousness.
And as each person does so,
Silently thank them for being in your life and use the mantra to send them all loving kindness.
May you be well.
May you be happy.
May you be peaceful.
May you be filled with loving kindness.
May you be well.
May you be happy.
May you be peaceful.
May you be filled with loving kindness.
And now we will bless our past lovers.
Even if things ended badly,
Bring them to mind and remember why you loved them in the first place.
Focus on that for now,
Even though it may not be easy.
And use the mantra.
May you be well.
May you be happy.
May you be peaceful.
May you be filled with loving kindness.
May you be well.
May you be happy.
May you be peaceful.
May you be filled with loving kindness.
And now we're going to bless anyone that we're experiencing difficulties with.
Maybe this is a romantic partner,
But there's conflict in the relationship.
Or it could be an ex who you still feel angry towards.
There also doesn't have to be any romantic association with this person.
It doesn't matter what the connection is or was.
If you can,
Remember the qualities in this person that you do or that you used to admire.
And if that's too difficult,
Then rely on the mantra.
May you be well.
May you be happy.
May you be peaceful.
May you be filled with loving kindness.
May you be well.
May you be happy.
May you be peaceful.
May you be filled with loving kindness.
And finally,
Let us send loving kindness to anyone who finds this day difficult.
For those who are coming to terms with a recent breakup.
For those who are grieving the passing of their life partner.
For those who are experiencing unrequited love.
For those who do not know how to love themselves.
And for all who have difficult emotions.
Triggered by this particular holiday.
May you be well.
May you be happy.
May you be peaceful.
May you be filled with loving kindness.
May you be well.
May you be happy.
May you be peaceful.
May you be filled with loving kindness.
Releasing the mantra now.
Take a few moments to ground yourself.
Bring your attention to the breath.
To ground yourself,
Bring your attention back to your physical body.
Scanning it.
Noticing any sensations.
Bring your attention outward.
Noticing sounds of the environment.
And when you're ready,
You can slowly blink your eyes open.
