Whenever you are ready,
Find a comfortable meditative posture.
You can be seated or lying down,
Any way in which you can allow your body to relax,
But still be awake and alert enough to move your mind.
Whenever you're ready,
Gently close your eyes or soften your gaze.
Let's start this meditation simply,
Counting 10 breaths,
Allowing your breathing pattern to fall normally.
You can focus your attention on the inhale or the exhale,
Perhaps repeating to yourself,
In on the inhale and out on the exhale.
If you find your mind wandering,
Joyfully return back to the breath each time you catch it walking away,
Allowing your body to naturally relax on the exhale,
Surrendering further into the ground beneath you.
Continue breathing normally,
But drop the count of the breath.
In your mind's eye,
Envision someone in your life who is easy to love.
Maybe it's a best friend,
Or a significant other,
Or a family member,
Or maybe even a furry friend.
See them in front of you in detail,
Perhaps a small smile forms at your lips,
Simply at the sight of them,
Feeling a sensation of love within you.
Share with them a simple wish.
May you be happy,
May you be healthy,
May you be free from all suffering.
Repeat these phrases as many times as you would like,
Feeling the impact of your words and how this wish of love immediately transforms them.
Watch as this person walks to the left side of you,
As someone who is neutral in your life appears in front of you.
This can be someone like a barista or bus driver,
Someone who you may see often but don't have a direct relationship with.
Perhaps you don't even know their name.
See them in front of you and think of all the ways,
Big and small,
That they have affected you positively.
Generate this similar feeling of love and the simple wish of may you be happy,
May you be healthy,
May you be free from all suffering.
Allow this wish to wash away all of their worries,
Letting them come into presence and feel the effects of unconditional love.
Watch as this person walks to the other side of you and someone in your life who maybe is slightly more difficult appears in front of you.
This could be an annoying co-worker or someone who cut you off in traffic.
If this is your first time practicing loving kindness,
Maybe you don't immediately think of the person who is most difficult in your life.
Start small.
See them in front of you.
See them through the eyes of a mother.
Generate this feeling of love for them,
That they too are suffering,
They too desire love,
And share with them this wish.
May you be happy,
May you be healthy,
May you be free from all suffering.
See all three beings stand in front of you and allow them to share the very same wish with you towards you.
May you be happy,
May you be healthy,
May you be free from all suffering.
May you be happy,
May you be healthy,
May you be free from all suffering.
Allow the image of these beings to wash away,
But the impact of this practice remains.
Begin connecting back to your breath,
Noticing how the quality of mind may have shifted over the past few minutes,
And feel good about the practice that you have done.
Taking a moment to dedicate this practice to someone outside of yourself and generating a bit of pride,
Feeling good about showing up for yourself today.
Whenever you're ready,
Come back into your body,
Into the space around you.
Allow the light of the room to seep through your eyes,
Knowing that you can always return back to that feeling of love,
And you can always choose to share that wish outside of yourself.
