Let's begin our loving kindness meditation.
Close your eyes and sit comfortably with your feet flat on the floor and your spine resilient.
Reaching towards the ceiling or the sky.
Relax your entire body around the structure of you.
Keep your eyes closed throughout the whole visualization.
Bringing your awareness inward without straining or concentrating.
Relaxing and gently following the guidance.
Take a deep breath in.
Fill up and release that breath.
Keeping your eyes closed.
Think of a person close to you,
Who loves you very much.
It could be someone from the past or the present.
Someone still in your life or who has passed.
It could be a spiritual teacher or guide.
Imagine this person standing on your right side,
Sending you their love.
This person is sending you wishes for your safety,
For your well being and happiness.
Feel the warm wishes and love coming from that person towards you.
Now bring your mind to the same person or another person who cherishes you deeply.
Imagine this person standing on your left side,
Sending you wishes for your wellness,
For your health and happiness.
Feel the kindness and warmth coming to you from this person.
Now imagine that you are surrounded on all sides by all the people who love you and who have loved you.
Picture all of your friends and loved ones surrounding you.
They are sending you wishes for your happiness,
Your well being and health.
From all realms,
They send these good wishes.
Bask in the warm wishes and love coming from all sides,
From above and below.
You are filled and overflowing with warmth and love.
Now bring your awareness back to the person standing on your right side.
Begin to send the love that you are feeling back to that person.
You and this person are similar.
Just like you this person wishes to be happy.
Send all of your love,
Warm wishes to that person.
Repeating the following phrases silently.
May you live with ease.
May you be happy?
May you be free from pain?
May you live with ease?
May you be happy?
May you be free from pain?
May you live with ease?
May you be happy?
May you be free from pain.
Now focus your awareness on the person standing on your left side.
Begin to direct the love within you feel to that person.
Send all of your love and warmth to that person.
That person and you are alike.
Just like you that person wishes to have a good life.
Repeat the following verses silently.
Just as I wish to may you be safe.
May you be healthy.
May you live with ease and happiness.
Just as I wish to may you be safe.
May you be healthy.
May you live with ease and happiness.
Just as I wish to may you be safe.
May you be healthy.
May you live with ease and happiness.
Now picture another person that you love,
Perhaps a relative or a friend.
This person like you wishes to have a happy life.
Send warm wishes to that person.
Repeating the following verses silently.
May your life be filled with happiness,
Health and well being.
May your life be filled with happiness,
Health and well being.
May your life be filled with happiness,
Health and well being.
Next,
Think of an acquaintance,
Someone you don't know very well,
And toward whom you do not have any particular feeling.
You and this person are alike in your wish to have a good life.
And all of your wishes for well being to that person repeating the following versus silently.
Just as I wish to,
May you also live with ease and happiness.
Just as I wish to may you also live with ease and happiness.
Just as I wish to may you also live with ease and happiness.
Now bring to mind another acquaintance to whom you feel neutral.
It could be a neighbor or someone you work with,
Or anyone else that you see around but you do not know very well.
Like you this person wishes to experience joy and well being in their life.
Send all of your good wishes to this person,
Repeating the following verses silently.
May you be happy.
May you be healthy.
May you be free from all pain.
May you be happy.
May you be healthy.
May you be free from all pain.
May you be happy.
May you be healthy.
May you be free from all pain.
Now expand your awareness and picture the whole globe in front of you as a ball.
Send warm wishes and love to all living beings on the globe who like you want to be happy.
And repeat these three verses silently.
Just as I wish to may you live with ease,
Happiness,
And good health.
Just as I wish to may you live with ease,
Happiness,
And good health.
Just as I wish to may you all live with ease,
Happiness,
And good health.
Take a deep breath in and release.
And another deep breath in and let it go.
And one more time a nice lingering deep breath in filling yourself up.
And release.
When you're ready to gently with little effort,
Open the eyes.
Readjust to your surroundings.
And be well.
