This ancient Buddhist meditation,
Often called the loving-kindness meditation,
Teaches us how to offer good wishes to ourselves and others,
Keeping our hearts open and full of love.
It is particularly helpful for those who are stuck in a negative state of mind,
As well as those who are harboring unforgiveness.
When practiced regularly,
One begins to see the capacity for love and kindness within their own heart,
And continues to cultivate kindness unto all beings.
This meditation,
Although typically spoken,
Has been calibrated to sounds and tones that promote healing and amplify the wishes that you are sending out into the world around you.
So find a comfortable position to sit or lie down,
Taking care that your spine is straight and your arms and legs are uncrossed,
Keeping all of your energy lines open and flowing.
As you close your eyes,
Let your breathing be easy and natural.
Whatever that is for you,
Allow your awareness to sink right into your breath,
Noticing how your chest rises with the inhale and falls with the exhale.
Allow your shoulders to drop down away from your ears,
And become aware of the weight and pressure in your hips as you rest here.
Notice how your feet are relaxed,
And your hands are relaxed as they rest comfortably where they are.
And as you allow your body to relax,
Know that as we go through this intentional and active meditation,
It will be easy for you to participate,
All the while maintaining your relaxed posture and meditative state.
As the wishes are sung,
Mentally repeat them in your own mind,
Or sing along with intention,
Whatever feels right for you.
Now place your hands upon your heart,
Feel its beat,
And offer yourself these beautiful blessings.
May I be filled with love and kindness.
May I be well.
May I be peaceful and at ease.
May I be happy.
May I be filled with love and kindness.
May I be well.
May I be peaceful and at ease.
May I be happy.
May I be filled with love and kindness.
May I be well.
May I be peaceful and at ease.
May I be free.
Take a full breath,
And feel the blessings fill your heart.
Now picture someone you love,
And draw the awareness of that person to the forefront of your mind.
Think their name,
And imagine that they're standing in front of you.
Turn your hands outwardly to send them love and kindness,
As you offer them these beautiful blessings.
May you be filled with love and kindness.
May you be well.
May you be peaceful.
May you be happy.
May you be filled with love and kindness.
May you be well.
May you be peaceful and at ease.
May you be happy.
May you be filled with love and kindness.
May you be well.
May you be peaceful.
May you be free.
Take a full breath,
And allow the image of that person to fade away.
Now picture someone you love,
And draw the awareness of that person to the forefront of your mind.
Think their name,
And imagine that they're standing in front of you.
Keep your hands outwardly to send them love and kindness,
As you offer them these beautiful blessings.
May you be filled with love and kindness.
May you be well.
May you be peaceful and at ease.
May you be happy.
May you be filled with love and kindness.
May you be well.
May you be peaceful and at ease.
May you be happy.
May you be filled with love and kindness.
May you be well.
May you be peaceful.
May you be free.
Take a full breath,
And allow the image of that person to fade away.
Now imagine the whole world,
The universe,
All beings,
Those that soar in the skies,
And those that swim in the seas,
Those that walk on two legs,
And those that walk on four.
Picturing the elements of the earth that sustain our well-being and our survival,
The sun and the moon,
And keep your hands turned outwardly to send all creation love and kindness,
As you offer these beautiful blessings.
May you be filled with love and kindness.
May you be well.
May you be peaceful.
May you be happy.
May you be filled with love and kindness.
May you be well.
May you be peaceful.
May you be filled with love and kindness.
May you be well.
May you be peaceful.
May you be free.
Turn your hands back to your heart,
And feel its beat.
Feel this beautiful gift of a heart that is capable of cultivating love and kindness in every relationship and situation,
Knowing that it is simply a choice to share it everywhere you go.
You may notice the fullness of your heart,
The depth of your breath,
And embrace this peaceful calm as you carry on with your day,
Knowing that with each breath,
These beautiful blessings are not only possible,
But probable as you enjoy.
I mean really enjoy the rest of your day.
