I'm Hunter and welcome to this loving kindness meditation.
This meditation will help you decrease stress and negative emotions while increasing positive feeling and even help physical healing.
Loving kindness is a form of love that is active.
It's a way to look at ourselves and others with kindness instead of reflexive criticism.
Sit in an alert and comfortable position.
Take a deep breath in and let that breath out.
Take another deep breath into your belly and let that breath out.
Soften the jaw.
Soften the hands and the shoulders.
Let your body relax.
Feel your breath travel in and out of your body.
Notice any thoughts that pop up then refocus your attention on your breath.
Notice any emotions that are present.
Let your body soften a bit as you exhale.
Now I invite you to picture someone in your life that has truly cared for you.
Someone who is easy to love,
A benefactor.
Picture this person in your mind's eye and recite the following phrases to yourself.
May you be safe.
May you be happy.
May you be healthy.
May you live with ease.
You're welcome to adjust the words.
We'll repeat the phrases letting the feelings come fully into your body and mind.
It might feel awkward and that's fine too.
Picturing this person.
May you be safe,
May you be happy,
May you be healthy.
May you live with ease.
May you be safe,
May you be happy,
May you be healthy,
May you live with ease.
May you be safe.
May you be happy.
May you be healthy.
May you live with ease.
And then let that drop and simply breathe.
Now practice loving kindness towards yourself.
Your inner critic might resist,
Yet in spite of all your mistakes,
You have the same right to love and acceptance as anyone.
Again,
It's okay if this feels strange or awkward.
You can picture yourself now or picture yourself as a four-year-old child.
Say to yourself the following phrases or a variation that resonates with you.
As you repeat these phrases,
You can picture yourself suffused by the light of loving kindness.
May I be safe.
May I be happy.
May I be healthy.
May I live with ease.
May I be safe.
May I be happy.
May I be healthy.
May I live with ease.
At times it may feel rote or awkward or even bring up irritation.
If this happens,
It is especially important to be patient and kind towards yourself.
Accept what arises with a spirit of friendliness.
May I be safe.
May I be happy.
May I be healthy.
May I live with ease.
May I be safe.
May I be happy.
May I be healthy.
May I live with ease.
And then let that drop and just simply breathe noticing how your body and mind feels.
And now expand your awareness and picture the whole globe in front of you as a little ball.
And warm wishes to all living beings on the globe who like you want to be happy.
May all beings be safe.
May all beings be happy.
May all beings be healthy.
May all beings live with ease.
May all beings be safe.
May all beings be happy.
May all beings be healthy.
May all beings live with ease.
And take a deep breath in and breathe out.
And another deep breath in and let it go.
And then let that drop and just simply breathe noticing how your body and mind feels.
And then let that drop and just simply breathe noticing how your body and mind feels.
And then let it go.
And another deep breath in and breathe out.
And then let it go.
And another deep breath in and breathe out.
As you create more peace in yourself,
You create more peace for everyone.
