So come sitting comfortably and easily,
And let's close our eyes,
And let's begin to just simply take a deep breath,
All the way down into the belly,
And all the way out.
And another couple deep breaths,
Inhaling deeply,
And exhale,
Having the intention to be still,
To be relaxed,
And to be at ease.
So the first part of our meditation is we're going to be directing our loving-kindness towards ourselves,
Using a simple prayer,
A simple wish.
Wish,
Beauty,
Base,
Serenity.
Just continue this when you are fully awake.
VictoryIDE behind you,
Meaning what's yours.
Wish,
Me I be filled with love,
I am well.
May I be safe.
May I be safe.
May I be well.
May I be happy and just continue sending that prayer towards yourself.
Now bring to mind someone in your life,
One person who you absolutely love and you know loves you,
Maybe a partner,
A child,
A family member,
A friend.
And imagine that person in your mind's eye and direct this prayer,
This well wish towards them.
May you be filled with love.
May you be well.
May you be safe.
May you be happy.
May you be filled with love.
May you be well.
May you be safe.
May you be happy and just continue.
And let's think of somebody else in our life,
A loved one and a friend,
A family member.
Bring them to mind and again continue.
May you be filled with love.
May you be safe.
May you be well.
May you be happy.
May you be filled with love.
May you be well.
May you be safe.
May you be happy.
Now,
Let's bring to mind someone who we have a neutral feeling about,
Someone who maybe we've passed in the street recently,
Who we've seen at the grocery store,
Maybe a neighbor,
An acquaintance,
Someone in your life who you know,
But you don't really know them well.
You don't have an opinion about them really.
So bring that person to your mind and let's send them loving kindness.
May you be filled with love.
May you be well.
May you be safe.
May you be happy.
May you be filled with love.
May you be well.
May you be safe.
May you be happy.
And continue.
Now,
Let's bring someone to mind who maybe we've had an argument with recently.
Maybe we haven't,
We don't get along with this person.
Maybe they're a challenging person in our life.
Let's bring them to our mind and again we're going to send them loving kindness.
May you be filled with love.
May you be safe.
May you be well.
May you be happy.
May you be filled with love.
May you be safe.
May you be well.
May you be happy.
And continue.
May you be well.
May you be well.
May you be happy.
May you be well.
May you be well.
Now bring to mind all beings.
Bring to mind the world.
Bring to mind our planet.
Bring to mind our universe,
Our solar system.
Bring to mind all people everywhere.
All beings everywhere without discrimination.
And let's send this loving kindness prayer to them as well.
May you be filled with love.
May you be safe.
May you be well.
May you be happy.
May you be filled with love.
May you be safe.
May you be well.
May you be happy and continue.
May all beings everywhere be filled with love.
May all beings everywhere be well.
May all beings everywhere be safe.
May all beings everywhere be happy.
Let's take a nice deep breath in and out.
And when you're ready,
You may gently open your eyes.
