This is a meta meditation to bring positive energy and kindness toward yourself and others.
In other words,
It's loving kindness embodied fully.
Find any comfortable position where you can feel relaxed.
Breathing easy,
Natural.
Feel free to close your eyes or cast a soft gaze.
And direct your attention right to your heart.
You may even notice your heart beating in the space between each heartbeat.
Sensing into the space of your heart.
Imagining the sensation of loving kindness in your heart.
Imagine loving kindness as radiant light that can glow and emit from your heart.
Feeling that sense and that awareness of your heart.
You can think in your mind's eye or say out loud with me,
May I be happy,
Safe,
And at peace.
May I be happy,
Safe,
And at peace.
May I be happy,
Safe,
And at peace.
Sensing that in the softest place of your heart.
Almost as if you're creating a glowing sensation in your heart.
Imagine that sense of your heart glowing and moving outward.
As we think or say with one another,
May my family be happy,
Safe,
And at peace.
May my family be happy,
Safe,
And at peace.
May my family be happy,
Safe,
And at peace.
Bringing a sense of what family means for you,
To you,
Right in the center of your heart.
Widening,
Expanding the radiant light coming from heart center.
May my neighbors be happy,
Safe,
And at peace.
May my neighbors be happy,
Safe,
And at peace.
May my neighbors be happy,
Safe,
And at peace.
Just noticing any sensation that the word neighbors,
Happy,
Safe,
And at peace evoke for you.
Bringing that back into the heart space.
Feeling your beating heart,
And widening the attention further.
May my acquaintances be happy,
Safe,
And at peace.
May my acquaintances be happy,
Safe,
And at peace.
May my acquaintances be happy,
Safe,
And at peace.
I kind of imagine that being a blanket of glowing energy just moving outward into the world.
Bringing the attention back to your heart,
Back to you.
Just imagine someone who may be a difficult person in your life.
As you picture radiant light from your heart moving toward this person,
May this difficult person be happy,
Safe,
And at peace.
May this difficult person be happy,
Safe,
And at peace.
May this difficult person be happy,
Safe,
And at peace.
Bring the attention back into your heart space.
Now picturing all beings everywhere.
May all beings everywhere be happy,
Safe,
And at peace.
May all beings everywhere be happy,
Safe,
And at peace.
May all beings everywhere be happy,
Safe,
And at peace.
Just sensing warmth in your heart space.
Imagining that you and I,
Your family,
My family,
Your neighbors,
My neighbors,
Your acquaintances,
My acquaintances,
Your difficult person,
My difficult person,
And all beings everywhere be happy,
Safe,
And at peace.
And just noticing the energy that you have now,
Allow the sense of loving kindness to melt over you.
Take a full breath in and a long breath out.
Staying relaxed in this energy of loving kindness.
