Take a moment to find a comfortable seat.
Lengthen your spine,
Noticing the neck and head,
An extension of the spine.
Crown drawing up towards the ceiling.
Take a moment to tune into your breathing.
Feel your heart beat.
Feel your body on the ground.
Deepen your breath.
Rest your awareness on your breathing,
Taking time to truly arrive into your body and this moment.
As you tune into your body,
Begin to welcome in a sense of loving kindness towards yourself.
You are human and have human needs.
Because of this,
You are deserving of compassion.
As you settle into this moment,
Silently begin to wish yourself well.
May I be well.
May I be happy.
May I feel safe.
May I be free from suffering.
May I be well.
May I be happy.
May I feel safe.
May I be free from suffering.
May I be well.
May I be happy.
May I feel safe.
May I be free from suffering.
May I be well.
May I be happy.
May I feel safe.
May I be free from suffering.
May I be well.
May I be happy.
May I feel safe.
May I be free from suffering.
Now picture someone you love,
Cherish and appreciate.
Choose someone that you have uncomplicated feelings towards.
This could be a family member,
A pet,
A child,
Anyone who brings up feelings of tenderness and love within the body.
Once you settle on a loved one,
Keep their face in mind.
And as you picture this person,
Silently begin to wish them well.
May you be well.
May you be happy.
May you feel safe.
May you be free from suffering.
May you be well.
May you be happy.
May you feel safe.
May you be free from suffering.
May you be well.
May May you be happy.
May you feel safe.
May you be free from suffering.
May you be well.
May you be happy.
May you feel safe.
May you be free from suffering.
May you be well.
May you be happy.
May you feel safe.
May you be free from suffering.
Now imagine in your mind's eye an acquaintance.
Someone that maybe you know well enough to wave to,
But you're not necessarily friends with.
It might be a shopkeeper,
A neighbour,
Someone who you like and enjoy seeing,
But you may not know very well.
This person wants and needs the same things as your loved one.
As you keep this person in mind,
Begin to wish them well.
May you be well.
May you be happy.
May you feel safe.
May you be free from suffering.
May you be well.
May you be happy.
May you feel safe.
You be free from suffering?
May you be well.
May you be happy.
May you feel safe.
May you be free from suffering.
May you be well.
May you be happy.
May you feel safe.
May you be free from suffering.
May you be well.
May you be happy.
May you feel safe.
May you be free from suffering.
Now bring to mind someone with which you have difficult feelings.
This could be someone that you're annoyed with or someone that you have disagreed with recently.
This person has the same basic needs as your loved one and your acquaintance.
Your emotions towards this person could be slightly different but take the time to acknowledge their humaneness by wishing them well,
Knowing everyone does the best they can with the resources they have in that moment.
May you be well.
May you be happy.
May you feel safe.
May you be free from suffering.
May you be well.
May you be happy.
May you feel safe.
May you be free from suffering.
May you be well.
May you be happy.
May you feel safe.
May you be free from suffering.
May you be well.
May you be happy.
May you feel safe.
May you be free from suffering.
May you be well.
May you be happy.
May you feel safe.
May you be free from suffering.
Now widen your awareness to the entire world.
To every human who has needs just like yours.
To every person who feels fear,
Sadness or uncertainty.
To each person that feels joy,
Love,
Excitement.
To each person take the time to wish them well.
May you all be well.
May you all be happy.
May you all feel safe.
May you all be free from suffering.
May you all be well.
May you all be happy.
May you all feel safe.
May you all be free from suffering.
May you all be well.
May you all be happy.
May you all feel safe.
May you all be free from suffering.
May you all be well.
May you May you all be happy.
May you all feel safe.
May you all be free from suffering.
Finally,
Bring your awareness back into this moment.
Feel your breath in your body and notice how you feel.
Notice your connection to each and every human in this world.
Take a deep inhale and gently sigh to release this meditation.
When you're ready,
Gently open your eyes and come back into the room.
