Go ahead and find a comfortable seat.
You may also lay down if that is best.
Allow your body to soften.
Notice your breath.
As we move through this loving kindness meditation,
Do the best you can to stay as non-judgmental as possible and to witness what happens as we move through sending well wishes.
So in your mind,
Bring forth yourself as a child.
Notice how old you are.
Notice what you're wearing.
And notice what comes up for you as you bring to mind this image of yourself as a child.
And repeat a few times to yourself silently,
May you feel loved.
So you're saying this to your child,
The child in your mind's eye.
May you be happy.
May you be healthy and strong.
And may you live with ease.
May you feel loved.
May you be happy.
May you be healthy and strong.
And may you live with ease.
Notice what it's like to send well wishes to yourself as a little kid.
Whatever comes up for you,
There's no right or wrong.
Take a nice deep inhale and a sigh.
Now bring to mind somebody who you feel neutral about.
Somebody who you might not even know their name.
Bring them to your mind's eye and repeat to yourself a few times.
May you feel loved.
May you be happy.
May you be healthy and strong.
And may you live with ease.
Feelings of love.
Feelings of being happy.
Feelings of being healthy and living with ease.
Notice what comes up for you in sending these well wishes to a stranger.
Take a nice deep inhale and a sigh.
Now transition to somebody who you care about in your life.
Bring them into your mind's eye and repeat,
May you feel loved.
May you be happy.
May you feel healthy and strong.
And may you live with ease.
Take a nice deep inhale and a sigh.
Now bring to mind somebody who's triggering to you.
Somebody who might be hard to send well wishes to.
Bring them to your mind.
Notice what comes up for you.
Everything is welcome.
And repeat after me,
May you feel loved.
May you be happy.
May you be healthy and strong.
And may you live with ease.
Go ahead and continue just a little bit longer,
Sending all wishes of love and happiness,
Of health and strength.
And of living with ease.
Nice deep inhale and a sigh.
And now transition to bringing to your mind's eye or feeling into your own body,
Yourself,
As an adult in this moment.
And repeat after me in your own way.
May I feel loved.
May I be happy.
May I be healthy and strong.
And may I live with ease.
Notice what comes up for you as you do this.
Just give yourself these same well wishes.
Nice deep inhale and a sigh.
And now bring your whole crew together in your mind.
So you as a child,
The neutral person,
The person you love,
The triggering person,
And you now.
Bring together this whole crew of people.
And imagine for a moment,
What would it be like if these well wishes came true for each person?
What would shift?
Take a nice deep inhale.
And a big sigh.
Feel into your body.
Allow the eyes to flutter open whenever you're ready.
Thank you for joining me.
