Welcome to a loving kindness meditation meant to bring peace to yourself and others.
Begin by finding a comfortable position,
Seated or lying down.
Close your eyes and take a few deep breaths,
Inhaling deeply through your nose and exhaling slowly through your mouth.
Allow your body to relax and your mind to settle.
Bring to mind someone you care deeply about.
This may be a partner,
Friend,
Or pet.
Visualize them clearly in your mind.
Begin to silently repeat these phrases,
May you be happy,
May you be healthy,
May you be safe,
May you live with ease.
As you repeat these phrases,
Imagine a warm,
Loving light surrounding your loved one.
Feel the love and kindness flow from your heart to theirs.
And repeat,
May you be happy,
May you be healthy,
May you be safe,
May you live with ease.
Now think of someone you know,
But aren't very close to.
Perhaps a colleague,
A neighbor,
Or a cashier at the store.
Visualize them in your mind and silently repeat,
May you be happy,
May you be healthy,
May you be safe,
May you live with ease.
Imagine a warm,
Loving light surrounding this person.
Feel compassion and kindness extending towards them,
And repeat,
May you be happy,
May you be healthy,
May you be safe,
May you live with ease.
Expand your focus to include all beings in the world,
Both human and other animals.
Visualize the entire planet and silently repeat these phrases,
May all be healthy,
May all be safe,
May all live with ease.
Picture a warm,
Loving light encompassing the earth,
Spreading peace and kindness to all living beings.
May all be happy,
May all be healthy,
May all live with ease.
And finally,
Turn your attention inward.
Think of yourself and silently repeat,
May I be happy,
May I be healthy,
May I be healthy,
May I be safe,
May I live with ease.
Imagine the warm,
Loving light surrounding you,
Filling your heart with compassion and self-love.
Allow yourself to stay in this feeling of kindness and warmth,
And repeat,
May I be happy,
May I be healthy,
May I be safe,
May I live with ease.
Take another deep breath,
Allowing yourself to feel calm and compassionate,
And when you're ready,
Gently open your eyes,
Wiggle your toes,
And carry this feeling of love and compassion with you.
Be well.
