Welcome to this loving kindness meditation.
Find a comfortable position seated or lying down.
Close your eyes.
Picture yourself in your mind.
And as you are doing so,
Think these thoughts.
May I be happy.
May I be kind.
May I be well.
May I be at peace.
Now think of someone that you have loving feelings for.
Hold a picture of this person in your mind and think these thoughts.
May they be happy.
May they be kind.
May they be well.
May they be at peace.
Next,
Think of an acquaintance.
Someone that you don't know very well but you see from time to time.
Could be a neighbor.
Could be a colleague from work.
Or someone from a class.
Hold their face in your mind and think these thoughts.
May they be happy.
May they be kind.
May they be well.
May they be at peace.
Now turn your attention towards someone that you've had conflict with,
Felt anger towards or someone that you dislike.
See them in your mind.
Then remember,
You benefit and the world benefits when we can embrace forgiveness,
Show compassion for all and release anger's grip.
So thinking of that person,
Wish them these thoughts.
May they be happy.
May they be kind.
May they be well.
May they be at peace.
Now I want you to expand your loving and kind attention.
Imagine it beginning to grow,
Extending beyond your body and increasing so that it fills the room and extends beyond the room.
That it pours into the building,
Fills it and spills out of the building.
Imagine your loving attention,
Enveloping the community that you are in and continuing to grow,
Filling every space until your loving,
Compassionate energy embraces the entire world.
Imagine it including all humans everywhere.
Picture different scenes from around the world.
Include all living beings everywhere.
And using this great,
Loving,
Expansive consciousness,
Kindly wish all living beings these thoughts.
May we all be happy.
May we all be kind.
May we all be well.
May we all be at peace.
Finally,
Go back to yourself.
Notice how you're feeling now compared to when you started this meditation.
Wish loving thoughts towards yourself.
May I be happy.
May I be kind.
May I be well.
May I be at peace.
And with that,
You have concluded the loving-kindness meditation.
Namaste.
