Moving into loving kindness meditation.
Become comfortable either sitting down or lying down.
Closing your eyes.
Loving kindness has a relaxing effect on the nervous system and the heart.
Loving kindness also helps to increase our own compassion,
Alleviates self-criticism,
And can be helpful in reducing pain or anger or psychological distress.
And now clearing your mind,
Imagine there's nothing but space in your mind.
And now picture in the space of your mind a family member or a friend whom you love or admire.
See the image of their face in the space of your mind.
As you picture their face in the space of your mind,
Imagine their face in the space of your mind.
As you picture their face in the space of your mind,
Imagine they're saying these words to them.
May you be safe.
May you be happy.
May you be healthy.
May you feel at ease.
See their face as they receive these words.
And now that that image dissipate in the space of your mind,
Imagine now a neighbor or a colleague who is now a neighbor or a colleague see their face in the space of your mind.
Picture their face as they receive these words from you,
Saying,
May you be safe.
May you be happy.
May you be healthy.
May you feel at ease.
And now that their image dissipate in the space of your mind,
Imagine someone who is hurting or having a difficult time.
See that person's face in the space of your mind.
Imagine someone who is hurting or having a difficult time.
See that person's face in the space of your mind.
Picture their face as they receive these words from you while you say,
May you be safe.
May you be happy.
May you be healthy.
May you feel at ease.
And now picture your own face in the space of your mind.
Imagine yourself as you say these words,
May you be safe.
May you be happy.
May you be healthy.
May you be happy.
And now picture the face of someone who has hurt you or maybe that you're having a difficult time with.
See their face as they receive these words from you,
May you be safe.
May you be happy.
May you be healthy.
May you feel at ease.
And now in your mind,
Say these words to all people and creatures everywhere.
May you be safe.
May you be safe.
May you be happy.
May you be healthy.
May you feel at ease.
Move your awareness now back to the space of your mind.
Imagine nothing but space.
Feel the breath moving into that space and out.
Feel the breath moving into that space and out.
Moving in and out.
Follow the breath as it creates more space in the mind.
Become aware of your body.
Slowly begin to awaken the body and blink your eyelids to open.
Namaste.
