A loving-kindness meditation is a practice rooted in Buddhist traditions but widely utilised in secular contexts today.
Its benefits extend across mental,
Emotional and even physical well-being.
Let's begin.
Find a quiet and comfortable place to sit or lie down.
Close your eyes and take a few deep breaths,
Allowing yourself to relax and settle into the present moment.
Begin by directing loving-kindness towards yourself.
Repeat silently in your mind or out loud.
May I be happy.
May I be healthy.
May I be safe.
May I live with ease.
Visualise yourself surrounded by a warm glowing light,
Filled with love and compassion.
Feel the warmth of this light embracing you,
Nurturing you and filling you with a sense of peace and well-being.
Now shift your focus to someone you love deeply,
A family member,
A friend.
Again,
Repeat silently in your mind or out loud.
May you be happy.
May you be healthy.
May you be safe.
May you live with ease.
Visualise this person surrounded by the same warm glowing light that surrounds you.
See their face radiating with joy and contentment as they receive your loving-kindness.
Next,
Extend your loving-kindness to someone you feel neutral towards.
A co-worker maybe,
Acquaintance or someone you have made a brief interaction with.
Repeat silently or out loud.
May you be happy.
May you be healthy.
May you be safe.
May you live with ease.
Visualise this person surrounded by the same warm glowing light,
Experiencing the same sense of peace and well-being.
Finally,
Extend your loving-kindness to all beings everywhere.
Humans,
Animals and all forms of light.
Repeat silently or out loud.
May all beings be happy.
May all beings be healthy.
May all beings be safe.
May all beings live with ease.
Visualise the entire world bathed in the warm glowing light of loving-kindness.
Feel your heart expanding with compassion and connection to all living beings.
Take a few minutes to bask in the feelings of love and kindness that you have cultivated during this meditation.
When you are ready,
Gently open your eyes and return to the present moment,
Carrying these feelings of love and compassion with you throughout the day.
Have a great day and stay mindful.
