This is a metta or loving-kindness meditation.
Start by sitting or lying down in a comfortable posture.
Keep your back straight and your eyes can either be completely or halfway closed.
Now bring to mind someone you are close to or love.
For example,
A family member,
Partner,
Friend,
Coworker,
Or pet.
Repeat either out loud or in your head,
May you be happy,
May you be healthy,
May you be free.
Now wish them anything else that you feel this person or being needs.
Now bring to mind a neutral being.
This is someone who influences your life,
But you don't directly,
Necessarily contact them every day.
For example,
The person who harvests your food or the person who built the road on which you travel.
And once again,
Repeat out loud or in your head,
May you be happy,
May you be healthy,
May you be free.
Now wish this neutral being anything else that you feel they need.
Now bring to mind someone you have difficulties with.
For example,
A family member,
A partner,
A coworker.
And repeat out loud or in your head.
And if this is too difficult,
Just listen.
May you be happy,
May you be healthy,
May you be free.
Now wish this person or being anything else that you think they need.
Now bring yourself to your mind and repeat either out loud or in your head,
May you be happy,
May you be healthy,
May you be free.
And wish yourself anything else that you feel you need.
Now bring to mind all beings,
Starting from your city to your country to the entire universe.
And repeat either out loud or in your head,
May you be happy,
May you be healthy,
May you be free.
And now wish everyone in the universe anything else that you feel they need.
With this,
We bring this meditation to a close.
As the bell rings,
Come back into the space where you are and take this metta or loving kindness to everyone and everything that you interact with.
