Begin the practice of loving-kindness by finding yourself in a comfortable position.
Let your body rest and your heart be soft.
Ease any tensions in any muscles that you have and allow your breath to settle down.
Settling into a natural rhythm,
We begin the practice of loving-kindness,
First by directing it to someone you love,
Because often people can find it difficult to direct love to themselves.
Imagine someone you love a lot sitting right in front of you.
It could be a child,
A dog or another loved one.
Breathe gently and repeat after me.
May you be filled with loving-kindness.
May you be well in body and mind.
May you be at ease and happy.
May you accept yourself just as you are.
May you be held in the heart of love.
As you repeat these phrases,
Hold your loved one in loving-kindness and wishing them well.
You can repeat these phrases again and send the kind intentions to your loved ones,
Allowing the loving feeling to permeate through your own body and mind.
May you be filled with loving-kindness.
May you be well in body and mind.
May you be at ease and happy.
May you accept yourself just as you are.
May you be held in the heart of love.
Now let's redirect the loving-kindness towards ourselves.
You can imagine your loved ones gazing back at you and wishing you these well wishes.
They too want you to be held in kindness and to be safe and well.
So you can picture them saying this to you kindly.
May you too be filled with loving-kindness.
May you be well in body and mind.
May you be at ease and happy.
May you accept yourself just as you are.
May you be held in the heart of love.
Receive these well wishes from your loved ones gratefully.
Now place your hand on your heart and recite to yourself visualizing yourself in the front or a picture of you and you are talking to it.
May I be filled with loving-kindness.
May I be well in body and mind.
May I be at ease and happy.
May I accept myself just as I am.
May I be held in the heart of love.
Meditating on loving-kindness or also known as Metta meditation is powerful in cultivating the heart gratitude and compassion practice.
While it may feel mechanical at the start,
As you repeat these phrases both for your loved ones as well as for your own self,
You will find yourself much more compassionate.
I invite you to find the phrases that resonate with you the most and repeat them to yourself as well as to anyone you meet outside.
Whenever you are ready,
You may open your eyes if they were closed and come back into the room.
