Hello and welcome.
We'll be cultivating positive emotions by repeating phrases that are unconditional wishes for the well-being of ourselves and others.
So go ahead to settle in to a relaxed but alert position,
Resting your hands wherever they fall naturally.
Gently close your eyes or soften your gaze downwards a short distance ahead of you.
And begin to settle in further by bringing awareness to your breath.
Noticing how it feels to breathe in.
Noticing how it feels to breathe out.
And if at any time you find your mind wandering,
Just bring your focus back to your breath.
You can think of your breath as your anchor,
Your home base.
And from here,
You can always begin again.
As we settle in to our breath,
Begin to bring your awareness to yourself.
You can even place your hand over your heart and feel it beating.
As we begin our meditation,
We'll start by giving loving kindness to ourselves first.
And that can be challenging at times.
So I invite you to recall a time when you felt touched by the love and kindness someone gave you.
Maybe it was something they said or did that showed their compassion for you.
Take a moment to feel this memory fully.
And in this feeling of connection,
Repeat these phrases to yourself,
Letting each phrase seep in.
May I be happy and healthy.
May I be safe and protected.
May I be peaceful and at ease.
Now,
Think of someone that you love and care for deeply.
What do you love about this person?
Now imagine that they're sitting right in front of you.
Say their name and repeat,
May you be happy and healthy.
May you be safe and protected.
May you be peaceful and at ease.
Now,
Think of a person that you have neutral feelings for.
It could be someone you encounter at the grocery store,
Post office,
Coffee shop.
You may not even know their name.
Consider them as an individual with their own life,
Feelings,
Struggles,
Joys,
And experiences.
And repeat,
May you be happy and healthy.
May you be safe and protected.
May you be peaceful and at ease.
Now,
Think of a challenging person in your life.
What do you find difficult about this person?
Imagine now this person is sitting right in front of you.
The Zen Master Thich Nhat Hanh said,
When you see a difficult person,
Think,
Just like me,
This person has known sadness,
Loneliness,
And despair.
Just like me,
This person is seeking happiness and inner peace.
Just like me,
This person is trying to avoid suffering.
Then,
Imagine the person as a little baby,
Innocent and vulnerable,
And feel your heart open to them with compassion and love.
May you be happy and healthy.
May you be safe and protected.
May you be peaceful and at ease.
Now,
Begin to visualize your loving kindness expanding to the people in your neighborhood,
Your city,
Your state,
Your country,
Other countries,
To over 7.
9 billion people living on this earth in the present moment.
May all beings everywhere be happy and healthy.
May all beings everywhere be safe and protected.
May all beings everywhere be peaceful and at ease.
Gently come back to yourself in the present moment,
Now connected to all beings through compassion.
Take a moment to sit with this feeling.
Slowly return your awareness back to your breath,
Noticing what it feels like to breathe in,
Noticing what it feels like to breathe out.
And when you're ready,
Gently open your eyes if they were closed,
Or if you've softened your gaze,
Slowly widen your view to receive your surroundings.
Thank you for practicing this loving kindness meditation with me.
