Find a quiet comfortable space where you can sit or lie down and feel your body fully supported resting your hands on your lap or by your sides.
Soften your gaze and begin to relax.
Take a deep breath in through your nose feeling your lungs completely and then exhale slowly through your mouth releasing any tension.
Allow your breath to adjust to its natural rhythm.
Allow yourself to be present and know that this moment is the time for you to connect with loving kindness.
Bring your awareness to your heart center,
The area around your chest.
Feel the warmth and softness in this area.
In this moment open your heart to the possibility of love and kindness.
Let this practice be an offering of love both to yourself and to the world.
Know that as you offer kindness to others you are also cultivating kindness within yourself.
Begin by turning your attention inward and offering loving kindness to yourself.
Take a moment to feel the love and compassion that you already hold within you.
As you breathe in and out silently repeat the following phrases to yourself.
May I be happy.
May I be healthy.
May I be safe.
May I leave with ease.
Repeat these phrases gently and slowly allowing the words to sink into your heart.
Visualize yourself as you are now or maybe if it's easier visualize yourself when you were a kid and feel surrounded by warmth,
Peace and love.
Feel the healing energy of these words wrapping around you like a gentle embrace.
You deserve this kindness and you are worthy of this love.
Now bring to mind someone you care about deeply.
Visualize in front of you someone who brings you joy,
Love or support.
This could be a family member,
A friend,
Anyone who holds a special place in your heart.
Imagine this person standing before you and send them loving kindness.
As you breathe in feel the love for them growing in your heart and as you breathe out send them this love with warmth and compassion.
Repeat these phrases for them silently in your mind.
May I be happy.
May you be happy.
May you be safe.
May you live with ease.
Feel the love you have for them grow and feel the space around you.
Send them your love knowing that this energy is flowing from your heart to theirs.
Now bring to mind someone who you neither have a strong positive nor negative connection to.
A neutral person.
It can be someone you see regularly but don't know very well.
Maybe a colleague,
A neighbor,
A stranger or someone you just met.
Visualize them in your mind and offer them the same loving kindness you have offered to yourself and your loved one.
Repeat it for them.
May you be happy.
May you be happy.
May you be healthy.
May you be safe.
May you live with ease.
Send them compassion and warmth knowing that all beings deserve love and kindness no matter how well you know them.
Now bring your mind to think of someone with whom you have a challenging relationship with or who may be causing you distress.
This might be someone you are currently in conflict with or someone who has hurt you in the past.
Visualize them in front of you and hold them in your heart but letting go of anger or resentment.
Instead offer them loving kindness as you would a friend or a loved one.
It may be difficult and that's okay.
Start with the intention of sending love and allow the words to come from a place of healing.
May you be happy.
May you be healthy.
May you be safe.
May you live with ease.
Feel the energy of loving kindness moving towards this person.
You may not agree with them or their actions but you are offering them peace and compassion for your own healing as much as for theirs.
Now expand the circle of loving kindness to include all beings everywhere.
Imagine your love spreading out,
Touching every corner of the earth.
Visualize this love reaching all living beings,
From the smallest creatures to the largest.
Send love and compassion to every person,
Animal,
Plant,
Even the earth itself.
Let your loving kindness flow freely and abundantly without limitation.
And repeat for all beings.
May all beings be happy.
May all beings be healthy.
May all beings be safe.
May all beings live with ease.
Feel the interconnectedness of all life,
Knowing that as you send love and kindness out into the world,
You are contributing to the healing and peace of all.
As we bring this meditation to close,
Return your awareness to your own heart and reflect on the love and kindness you have given to yourself and others.
Feel the warmth of this love filling you up and know that this love is always available to you.
And once again repeat these phrases to yourself.
May I be happy.
May I be healthy.
May I be safe.
May I live with ease.
As you let this love and kindness sink into your heart,
Begin to bring your awareness back to the present moment.
Feel your body,
Your breath,
And the space around you.
When you're ready,
Gently open your eyes,
Take a deep breath in and as you exhale,
Carry the energy of loving kindness with you.
Know that you can return to this practice anytime,
And that loving kindness is always within you,
Ready to be shared.
Namaste.
