Welcome to a loving kindness guided meditation for others.
Settle yourself into a comfortable place with few distractions.
Create a space where you can feel supported with your back straight and allow yourself to come into the present moment.
Bring your attention to your breath.
Let your breath anchor you in the here and now.
As we begin our meditation,
We know that all sensations and emotions are valid.
In this space,
There is no right or wrong.
Give yourself permission to accept what you find and the grace to feel what you feel without judgment.
This is your practice.
You can stop at any time or shift at any time to find more ease in the effort.
When you are comfortable with your surroundings and settled into your breath,
Bring to mind someone you love.
Picture them in your mind's eye and see them filled with the love you have for them.
Imagine yourself in them and see that love as a physical connection between you tying you together.
Now bring to mind someone you hate.
Try not to get distracted by why you dislike them.
Keep your mind focused on the emotion.
Now imagine yourself in them.
Imagine a physical connection between yourself and the you in this other person.
Replace that hateful connection with love.
Feel that same love returning to you.
See these people in your mind's eye and repeat to yourself,
May you be happy,
May you be safe,
May you be loved,
May you be peaceful.
Take your time here and when you're ready,
Take a deep breath and let those images go.
Now bring to mind a friend.
Picture them in your mind's eye and see them filled with the same love and kindness that you have for them.
Imagine yourself in them and see that love and kindness as a physical connection between you and your friend tying you both together.
Now bring to mind a stranger,
Perhaps someone you passed on the street.
Resist the circumstances and focus on the sensation of the unknown.
See this stranger and imagine yourself in them.
Imagine a physical connection between yourself and the you in this other person.
Replace the unknown with the sensation of deep and abiding love and kindness.
Feel that same deep love and kindness returning to you from this stranger.
See both yourself and this stranger in your mind's eye and repeat to yourself,
May you be happy,
May you be safe,
May you be loved,
May you be peaceful.
Take your time here and when you're ready,
Take a deep breath and let those images go.
Bring to mind a group of people that you know well.
Picture them in your mind's eye and see them filled with the trust and respect you have for them.
Imagine yourself in them and see that love and kindness,
Trust and respect as a physical connection tying you all together as one.
Now bring to mind a group of people that you fear.
Resist the circumstances and focus only on the emotion of fear.
See this group of people and imagine yourself in them.
Imagine a physical connection between yourself and the you that lives in these other people.
Replace the fear with the sensation of trust,
Respect,
Abiding love and kindness.
Feel that same trust,
Respect,
Love and kindness coming back to you.
See this group of people and yourself in your mind's eye and repeat to yourself,
May you be happy,
May you be safe,
May you be loved,
May you be peaceful.
Take your time here and when you're ready,
Take a deep breath and let those images go.
Now bring to mind someone who has helped you.
Picture them in your mind's eye.
Feel yourself overflowing with gratitude and see them filled with the gratitude that you have for them.
See them and imagine yourself in them.
See that gratitude as a physical connection between you tying the two of you together.
Now bring to mind someone who has hurt you.
For now focus only on the sensation of your hurt rather than what caused it.
Let yourself feel it without being overwhelmed.
See this person and imagine yourself in them.
Feel a physical connection between yourself and the you that lives in them that's made of this hurt.
And now replace the hurt with the sensation of gratitude,
Trust,
Respect and abiding love and kindness.
Feel that same gratitude,
Trust,
Respect,
Love and kindness coming back from them to you.
See both of these people in your mind's eye and repeat to yourself,
May you be happy,
May you be safe,
May you be loved,
May you be peaceful.
Take your time here and when you're ready take a deep breath and let those images go.
Take your time with the emotions that you're feeling here.
Let yourself feel what you feel and accept what you find within yourself.
When you're ready to end your meditation take a slow deep breath and repeat to yourself,
May you and I be happy,
May you and I be safe,
May you and I be loved,
May you and I be peaceful.
Namaste.
