Hi and welcome to this loving kindness meditation.
This is a great meditation to do in stressful,
Frustrating or uncertain times.
A loving kindness meditation activates and strengthens empathy within us,
To positively benefit our relationships and to take more compassionate actions with those who may need it the most.
Start by finding a comfortable seat,
Relying on the flat of your back.
Make sure you are warm enough as your body will start to cool as you relax.
You're welcome to soften your gaze or close your eyes.
Inhale deeply through the nose,
Pausing at the top of the inhale,
Then exhale softly out through the nose,
Pausing for a moment at the end of the exhale.
Inhale again filling the lungs,
Pause at the top of the inhale,
Then exhale fully and pause.
Inhale once more,
Taking a really deep breath,
Pause and release the breath through the nose.
Keep a soft rhythm of breath with you throughout the rest of the meditation.
Bring to your mind's eye a vision of someone in your life who you love very much.
Hold this vision of the person you have chosen in your mind's eye as you say to them,
May you be happy,
May you be healthy,
May you be safe,
May you live with ease.
Bring to your mind's eye a vision of someone neutral,
Anyone at all that you don't have a strong emotional connection or disconnection with.
Hold this vision of the person you have chosen in your mind's eye and say to them,
May you be happy,
May you be healthy,
May you be safe,
May you live with ease.
Next,
Bring to your mind's eye a vision of someone who has been challenging you lately.
Perhaps they've tested your patience,
Perhaps you don't quite see eye to eye.
Hold this vision of the person you have chosen in your mind's eye and say to them,
May you be happy,
May you be healthy,
May you be safe,
May you live with ease.
Briskly rub your hands together a few times,
Creating heat between the palms.
Take the left hand to the heart and place the right hand over top.
Feel the beat of your heart.
Feel the sensation of your clothes or your skin against your hands.
Can you soften the space beneath the hands?
Imagine if you could hold your heart in your hands,
How would you hold it?
Then say to yourself,
May I be happy,
May I be healthy,
May I be safe,
May I live with ease.
Bring the palms of your hands alongside you or rest them on your lap facing upwards.
Sending loving kindness out into the world to those who need it the most.
Repeat after me,
May all beings be happy,
May all beings be healthy,
May all beings be safe,
May all beings live with ease.
Take a deep breath,
Filling your body with healing oxygen.
As you exhale,
Release anything that no longer serves you.
When you're ready,
Maybe flicker your eyes open,
Deepen your breath,
Even take a yawn.
Maybe a sigh out them out.
Notice any effects of the practice.
I wish you happiness,
Health,
Safety and peace.
Namaste.
