Bring to mind a sense of warmth and kindness.
Imagine a gentle energy expanding within you,
Filling your heart with compassion and care.
And as you continue to allow this energy expand within you,
Find a comfortable posture,
Seated or lying down,
Allowing your body to fully relax.
Gently close your eyes or soften your gaze.
Take a moment to settle in,
Letting go of any distractions.
And bring your attention inward,
Feeling the natural rhythm of your body as you arrive fully in this moment.
As we begin our loving-kindness meditation,
Let's begin by directing that kindness towards ourselves.
Bring to mind a sense of your own being,
Your own precious life.
Gently repeat these phrases to yourself,
Feeling them resonate within you.
May I experience joy.
May I be strong in body and mind.
May I move through life with peace and ease.
Allow each of these phrases to settle,
Feeling the intention behind the words.
If your mind wanders,
Gently return to the sentiment of loving-kindness.
Now bring to mind someone you love,
A family member,
A friend,
A mentor,
A pet.
Someone that brings joy to your life.
Picture them clearly and extend the same kindness to them.
May you experience joy.
May you be strong in body and mind.
May you move through life with peace and ease.
Let your heart open as you offer these wishes sincerely,
Holding this being in warmth and goodwill.
Now bring to mind someone neutral,
A person you encounter but may not know well.
Perhaps it's a neighbor,
Your barista at the local coffee shop,
A co-worker,
Or a stranger you recently passed on the street.
Extend loving-kindness to them with these words.
May you experience joy.
May you be strong in body and mind.
May you move through life with peace and ease.
Recognize how kindness does not require deep familiarity.
It is simply a gift,
A gift of goodwill.
Now bring to mind someone you find challenging,
A person who may have hurt you or whom you struggle to understand.
This can be difficult but it is a powerful practice.
And without judgment,
Offer them the same compassion.
May you experience joy.
May you be strong in body and mind.
May you move through life with peace and ease.
This practice is not about excusing or condoning actions but about softening the grip of resentment and opening to greater understanding.
Finally,
Expand this loving-kindness outward to all beings,
Those near and far,
Seen and unseen.
Envision this compassion radiating beyond you,
Touching every living being.
May all beings experience joy.
May all beings be strong in body and mind.
May all beings move through life with peace and ease.
Feel this kindness like a ripple flowing beyond you,
Limitless and vast.
Now take a moment to sit with the warmth of this practice.
How does your heart feel?
Know that kindness is always within you,
Ready to be shared.
Gently bring your awareness back to your surroundings and let this sense of compassion shift you.
Shape your thoughts,
Your actions,
And the way you move through the world.
And as you're ready,
Float your eyes open,
Return to your day,
And carry this kindness forward.
