Loving kindness meditation.
Begin by finding a comfortable place to sit and settle into that space.
Allow the body to soften.
Allow your attention to come to the heart.
Each breath you take moves into the place of the heart.
Each exhalation and release releases any discomfort in the place of the heart.
Throughout the day,
There's so much clenching and holding in the space of the heart.
Allow anything that no longer serves you to release,
To release from the holding in the space of the heart.
Getting into the heart,
Feel a softening,
A generosity and a sense of kindness to self.
The heart slowly may begin to fill with loving,
Kindness,
Gentleness,
Softness,
A sort of grace.
Let each breath that moves into the space of the heart soften the space a little bit with each breath at a time.
Breathing in,
Noticing the thought,
May I be happy,
May I be free of suffering,
May I be at peace.
Suddenly let go of the breath,
Exhaling,
Say,
May my pain be healed,
May I enter the joy of my true nature,
May I be free,
May I be free of suffering,
May I be happy,
May I be at peace.
With each breath,
The movement of the breath drawing into itself a sense of well-being,
A gentle wish for one's own healing.
May I be happy,
May I be at peace,
May I be free of suffering.
Let the heart notice and look upon self with this sense of kindness.
Let the heart direct you to feelings of well-being.
Let yourself in to notice what's present at the space of your heart.
Breathe yourself into your heart with kindness,
Love,
Gentleness,
And peace.
Be aware of whatever the mind may do to try to block this noticing.
That there is a sense of misperception,
Judgment,
Distrust.
Notice any of these that the mind may try to do to block you from noticing the love in the space of the heart.
Breathe out any perceptions that are false,
Any judgments that are untrue,
Any sense of unworthiness.
Exhale,
Exhale them out.
As you inhale,
The space in the heart fills with loving kindness,
Each breath drawing this sentiment closer into the space of the heart.
May I be happy.
May I heal.
May I move from a place of pain,
Anger,
Judgment,
Unworthiness.
May I be free of suffering.
May I be at peace.
Each breath softening the body,
Clearing the mind,
Opening the heart.
Each breath offering healing,
Healing back to self into the space of no boundary,
Peace,
And connection to true nature.
May I be happy.
May I be free of suffering.
May I be at peace.
Allow yourself to let go of anything that may remain,
Blocking this connection to the space of the heart.
Each breath drawing in and welcoming a sense of healing,
Each exhalation releasing pain,
Suffering.
Peace comes into the heart like sun,
Warming the space,
Bringing lightness,
Levity,
And freedom.
This openness to compassion,
Deeper awareness,
Loving kindness.
The whole body beginning to soften,
Noticing this welcoming,
This kindness,
This connection to self.
Let the love in,
Let yourself be healed as you move into a space of kind forgiveness,
Kind loving,
Kind compassion.
Breathing into the space of the heart.
May I be happy.
May I be free of suffering.
May I be at peace.
Consider now if you'd like to send this same loving kindness out to somebody else in your life and if so,
Consider them now in this moment.
Perhaps it's a loved one,
A friend,
A family member,
Whomever comes to mind,
You'd like to bestow this loving kindness towards,
Invite them into your mind.
Begin by sending this person healing kindness.
Let this sentiment float in the air,
Breathing into your heart and then exhaling and silently noting,
Noting towards this friend or family member the same sentiment.
May you be happy.
May you be free of suffering.
May you be at peace.
May your life be filled with light and loving kindness and forgiveness for yourself and all others.
May you be free of suffering.
May you be at peace.
May you be happy.
May you know joy.
May you know your true nature.
Each breath and inhale moves this energy into the space of your heart as you exhale the same energy out towards the other,
Filling yourself with loving kindness and then offering that same energy to them.
Breathing in,
Let this love move inwards towards self.
Breathing out,
Exhaling this energy towards others.
Let this loving kindness move in and radiate a sense of love and care.
May all beings be free of suffering.
May all beings be filled with happiness.
May all beings be healed into peace.
May all beings be free of suffering.
May all beings be at peace.
May all beings feel into and know loving kindness.
Breathing in,
Noticing this kind energy for self.
Breathing out,
Sending this same energy out,
Out to other.
May all beings be free of suffering.
May all beings everywhere be at peace.
Breathing in,
Noticing the energy of this loving kindness.
Breathing out,
Sending the same energy out to other.
Breathing out,
Sending this kind of energy out to others.
