Welcome to this loving kindness meditation.
My name is Margie and I'm so glad you're here.
Let's get started.
Become comfortable in your chair or cushion.
Starting with a relaxed but straight spine and your shoulders relaxed.
Allow your hands to rest comfortably in your lap.
Gently close your eyes.
Settling into awareness of the body and the breath.
In this practice we'll be cultivating loving kindness.
We all have within us this natural capacity for loving kindness.
Loving kindness is a natural opening of a compassionate heart to ourselves and to others.
It's a wish that everyone be well and at peace.
We begin with developing loving kindness toward ourselves,
Allowing our hearts to open with tenderness.
Letting yourself bask in the energy of loving kindness.
Breathing it in and breathing it out.
Inviting feelings of peace and acceptance.
Breathe into your heart space now and extend words of loving kindness to yourself.
Mentally repeat.
May I be well.
May I be safe.
May I be at peace.
May I experience loving kindness.
Feel love and light expanding into your heart.
Breathe into your heart space and extend loving kindness to family and friends.
May my family and friends be well.
May my family and friends be safe.
May my family and friends be at peace.
May my family and friends experience loving kindness.
Feel love and light expanding to family and friends.
Breathe into your heart space and extend loving kindness to your co-workers.
May my co-workers be well.
May my co-workers be safe.
May my co-workers be at peace.
May my co-workers experience loving kindness.
Feel light and love expanding out to your co-workers.
Breathe into your heart space and extend loving kindness to your neighbors and community.
May my neighbors and community be well.
May my neighbors and community be safe.
May my neighbors and community be at peace.
May my neighbors and community experience loving kindness.
Feel love and light expanding out to your neighbors and community.
Breathe into your heart space and extend loving kindness to someone you have a hard time getting along with.
May they be well.
May they be safe.
May they be at peace.
May they experience loving kindness.
Feel love and light expanding to this person.
Breathe into your heart space and extend loving kindness to all people.
May all people in the world be well.
May all people be safe.
May all people be at peace.
May all people experience loving kindness.
Feel love and light expanding to all people in the world.
Breathe into your heart space and extend loving kindness to animals and plants.
May all animals and plants be well.
May all animals and plants be safe.
May all animals and plants be at peace.
May all animals and plants experience loving kindness.
Feel love and light expanding to all animals and plants.
Now take a deep,
Full breath,
Inhaling and exhaling,
And feel the body and mind at peace and the heart full of loving kindness.
Rest in stillness.
And when you are ready,
Slowly come back to the surface of awareness,
Opening your eyes and moving slowly and mindfully.
Ah,
I see.
Thank you.
