This is a loving-kindness meditation.
Practicing this meditation can help you stay open and loving,
Compassionate towards yourself and others.
It may also help you keep calm and able to be kind in difficult situations and reduce irritation and anger.
Kindness is a gentle and powerful antidote for anger and irritation.
Begin by sitting quietly and comfortably,
Allowing the breath to be natural,
Bringing focus and awareness to the breathing,
Noticing any sensations and allowing the breath to breathe itself for a while,
Inhaling and exhaling.
And now bringing attention to the area of the mid-chest,
The area around the heart,
Repeating to yourself gently and softly,
May my heart be filled with love.
May my heart be filled with love.
As you are saying this,
If you like,
Bring up an image of something you feel caring and loving towards.
Maybe an image of a soft,
Lovable dog or the serene look on someone's face,
Or it might be a baby or the feeling of soft fur as you stroke a kitten.
Allowing yourself to experience this feeling of warmth and love through your whole body,
Caring,
Healing and soothing,
Letting it wash over you and through you,
Gently repeating to yourself,
May I be well,
Healthy and strong.
May I be happy.
May I live in peace.
May I feel safe and secure.
May I feel loved and cared for.
May I be well,
Healthy and strong.
May I be happy.
May I live in peace.
May I feel safe and secure.
May I feel loved and cared for.
And now bringing into your mind someone who is important to you,
Someone you like and respect.
Engulfing them with this warmth and caring,
Seeing them happy and smiling.
May you be well.
May you be happy.
May you live in peace.
May you feel safe and secure.
May you feel loved and cared for.
May you be well.
May you be happy.
May you live in peace.
May you feel safe and secure.
May you feel loved and cared for.
And now bringing into your mind someone else who is equally important that you like and respect.
Engulfing them with this warmth and caring,
Seeing them happy and smiling.
Wishing may you be well.
May you be happy.
May you live in peace.
May you feel safe and secure.
May you feel loved and cared for.
May you be well.
May you be happy.
May you live in peace.
May you feel safe and secure.
May you feel loved and cared for.
And now bringing to mind someone who is sick or upset or not coping very well.
May you be well.
May you be happy.
May you live in peace.
May you feel safe and secure.
May you feel loved and cared for.
May you be well.
May you be happy.
May you live in peace.
May you feel safe and secure.
May you feel loved and cared for.
And now bringing to mind someone else,
Someone you barely know,
An acquaintance.
May you be well.
May you be happy.
May you live in peace.
May you feel safe and secure.
May you feel loved and cared for.
May you be well.
May you be happy.
May you live in peace.
May you feel safe and secure.
May you be well.
And now bringing to mind someone you feel irritation toward,
Someone you're upset with.
May you be well.
May you be happy.
May you live in peace.
May you feel safe and secure.
May you feel loved and cared for.
May you be well.
May you be happy.
May you live in peace.
May you feel safe and secure.
May you feel loved and cared for.
And now bringing to mind someone who has hurt you,
Perhaps someone you are concerned about meeting in the future.
May you be well.
May you be happy.
May you live in peace.
May you feel safe and secure.
May you feel loved and cared for.
May you be well.
May you be happy.
May you live in peace.
May you feel safe and secure.
May you feel loved and cared for.
And now radiating warmth and love to people all around you,
To everyone in your neighborhood,
In your city,
In the nation,
In the world.
May we all be well.
May we all be happy.
May we all abide in peace.
May we all feel safe and secure.
May we all feel loved and cared for.
May we all be well.
May we all be happy.
May we all abide in peace.
May we all feel safe and secure.
May we all feel loved and cared for.
And bringing your attention back to yourself,
Allowing the feeling to fill your whole being,
Breathing in peacefully,
Breathing out peacefully,
At peace with yourself and the world.
