Take a few moments to arrive into your body.
Just feel what it's like to be you.
Feel your legs and your feet.
Feel your arms and hands,
Your torso and your head.
Allow your breathing to be calm and still.
And from this quiet,
Calm place,
Begin to generate the thought,
May I be well,
May I be happy,
May I be free from suffering.
Just allow that feeling to grow within you.
That feeling of wishing yourself contentedness,
Happiness,
Calmness,
Good health,
Abundance.
May I be happy,
May I be well,
May I be free from suffering.
Allow that feeling to fill your whole being.
May I find happiness.
See yourself smiling and happy in a beautiful place.
Taking the colours and the sounds,
The smells.
Enjoy that place of happiness and well-being.
And now,
Into this beautiful place,
Invite your best friend.
Someone who you love deeply.
Someone who you feel great kindness towards.
See them standing in front of you.
Offer them a flower or a beautiful gift that represents your friendship.
And begin to generate that feeling of wishing them well.
And say to them,
May you be happy,
May you be well,
May you be free from suffering.
May you find peace,
May you have everything you need,
May you be healthy,
May you have love,
May you have abundance,
May you have joy.
May all your needs be met.
See them smiling in appreciation of your well-wishes.
Now,
Invite somebody who you see on a regular basis but you've never had a conversation with.
Into that space and just see them in your mind's eye.
In that beautiful place and offer them a flower.
And generate that feeling towards them.
Wish them happiness,
Wish them wellness.
Say,
May you be happy,
May you be well,
May you be free from suffering,
May you find peace,
May you be healthy,
May you have abundance.
May you have joy,
May you have everything you need.
Let that wave of love that you feel for that person go towards them.
And smiling,
They receive your well-wishes.
Now imagine someone who you don't know at all,
A stranger,
Perhaps someone you've seen in a film or heard about,
Someone you feel neutral towards.
Invite them into that space.
Welcome them into that place.
And offer them a flower.
Generate that feeling of well-wishing towards them.
That feeling of loving kindness.
Say to them,
May you be happy,
May you be well,
May you be free from suffering,
May you find peace,
May you find happiness.
May you find calm,
May you have good health,
May you have abundance,
May you have everything you need.
And see them smiling in appreciation at your kind wishes.
And now that you feel so full of love for your friends,
People you meet and people you've never met before,
Allow that loving kindness to extend to someone you have difficulty with.
Imagine that person,
Invite them into that space.
Someone who rubs you up the wrong way,
Perhaps someone you're having a problem with at the moment.
Or it might be someone in the news.
Just invite them into that space.
And continuing to feel that loving kindness.
Offer that person a flower.
Now say to them,
May you be well,
May you be happy,
May you be free from suffering,
May you find peace,
May you find happiness,
May you find calm,
May you be healthy,
May you have everything you need.
And feel that wave of love go towards them.
And see them smiling,
Appreciating your well wishes.
And now feeling so much love and positivity and kindness towards those you love,
Towards strangers and towards those you find difficult.
Allow that love to extend outwards,
Out into the surrounding area where you live,
To all those who live near you.
May they be well,
May they be happy,
May they be free from suffering,
May they find peace,
May they find happiness,
May they be healthy,
May they have all their needs met.
And let that love,
Well wishing energy continue to spread out and out into the surrounding towns and cities all throughout the country in which you live.
And wish all the beings in your country happiness and peace,
Calm,
Contentment,
Good health,
Abundance.
And allow that wave of happiness to continue to spread out,
That wave of love and kindness let it spread out around the entire globe,
Touching every living being,
Every human,
Every animal,
Every plant,
Every stone.
And wish all of those beings happiness,
Contentment,
Good health,
Peace,
Calmness,
Freedom from suffering.
May all beings be happy,
May all beings be well,
May all beings be free from suffering.
And now that the whole planet is surrounded by your love,
Let that love extend out,
Out into the universe and see it continuing to spread forever and ever,
Filling the universe with light.
And all the countless planets,
All the countless life forms,
Filling them all with love,
Wishing them happiness and peace,
Contentment,
Freedom from suffering,
Wellness,
Abundance.
May all beings be happy,
May all beings be well,
May all beings be free from suffering,
May all beings find peace.
And now with this strong feeling of love and kindness for all beings everywhere throughout the universe,
Return to yourself and arise from this meditation and go out into the world and act from that place of love and kindness.
For the benefit of all beings,
Let all your actions be kind and bring happiness to all those who you meet.
May all beings be happy,
May all beings be well,
May all beings be free from suffering.
May all beings be happy,
May all beings be well,
May all beings be free from suffering.
