Welcome to this guided meditation on loving kindness.
You can start by settling into a comfortable position that's relaxed and at ease with your body.
You may close your eyes or cast your gaze softly in front of you.
And you might begin by taking a deep breath in,
Following the breath as it enters through your nose causing your chest to expand or the belly to rise.
And then as you exhale letting go of any tension in your body.
And you might take a couple more of these deep breaths before returning the breath to its natural rhythm.
Now bringing your attention to the area of your heart and noticing that it feels open or closed or somewhere in between.
Just noticing,
Not looking to judge,
But just being with what's here right now around your heart.
In this practice we are working with intention.
The intention to cultivate an open heart with love and kindness towards ourselves and others.
So when we practice loving kindness we begin with what most easily opens the heart.
So we can invite in the spirit of care and love.
Now bringing to mind someone that you love where the love comes easily.
An uncomplicated love.
It can be a family member,
A child,
A loved one,
A friend,
Or somebody who is kind to you.
It could even be your pet,
A spiritual figure,
Or just some being that you love.
Just start where it's easy to first open the heart.
If it helps you might imagine that person right here with you maybe sitting across from you.
I'm just sensing the loving care and kindness that arises when you see them.
Maybe feeling your gratitude for this person being in your life or recalling something that you like about this person or something kind that this person has done.
Now starting to send this person wishes of loving kindness using these simple phrases.
And if you'd like you may silently repeat after me as I say each phrase.
May you be happy.
May you be healthy and strong.
May you be safe and protected from harm.
May you be at peace.
And perhaps sensing how it feels to wish well for this person or being that you love.
And you might repeat these phrases again and again generating feelings of kindness and love and letting them slowly circulate through your heart and mind.
May you be happy.
May you be healthy and strong.
May you be safe and protected from harm.
May you be at peace.
Now imagining them teaching you how to practice for yourself.
Imagining them looking back at you.
Seeing their gaze,
Your eyes filled with love for you.
And saying to you the same words of loving kindness.
May you too be happy.
May you be healthy and strong.
May you be safe and protected from harm.
May you be at peace.
And now taking their well-wishing into yourself.
If it's helpful you may put a hand on your heart and direct the same phrases of loving kindness towards yourself.
And again if you'd like you can silently repeat after me as I say each phrase.
May I be happy.
May I be healthy and strong.
May I be safe and protected from harm.
May I be at peace.
And if you notice difficult emotions,
Thoughts or body sensations arise you may say to yourself,
May I hold these two in loving kindness meeting whatever is present here with love.
And may I be happy.
May I be healthy and strong.
May I be safe and protected from harm.
May I be at peace.
And perhaps allowing yourself to savor these wishes of loving kindness.
Tuning in to how this feels right now in your body and heart.
Sensing your deepest intention to carry the spirit of loving kindness as you move through the world.
Now bringing your attention back to the room.
Returning movement to your fingers and toes.
And when you're ready you may open your eyes.
