This meditation is called Loving Kindness for Beginners.
Allow yourself to settle into a comfortable position either sitting or lying down.
If you like putting a hand over your heart or another location that is soothing as a reminder to bring not only awareness but loving awareness to your experience and to yourself.
Loving Kindness for Beginners Loving Kindness for Beginners Loving Kindness for Beginners Now bringing to mind a person or other living being who naturally makes you smile.
This could be a child,
Your grandmother,
Your cat or dog.
Whomever naturally brings happiness to your heart.
Perhaps it's a bird outside your window.
Letting yourself feel what it's like to be in that being's presence.
Allowing yourself to enjoy the good company.
Loving Kindness for Beginners Loving Kindness for Beginners Loving Kindness for Beginners Loving Kindness for Beginners Loving Kindness for Beginners Now recognizing how this being wishes to be happy and free from suffering just like you and every other living being does.
Repeating softly and gently feeling the importance of your words.
May you be safe.
Loving Kindness for Beginners Loving Kindness for Beginners May you be peaceful.
Loving Kindness for Beginners Loving Kindness for Beginners Loving Kindness for Beginners Loving Kindness for Beginners Loving Kindness for Beginners Loving Kindness for Beginners Loving Kindness for Beginners Loving Kindness for Beginners Loving Kindness for Beginners Loving Kindness for Beginners Loving Kindness for Beginners Loving Kindness for Beginners Loving Kindness for Beginners Loving Kindness for Beginners Loving Kindness for Beginners Loving Kindness for Beginners Loving Kindness for Beginners Loving Kindness for Beginners Loving Kindness for Beginners Loving Kindness for Beginners Loving Kindness for Beginners Now adding yourself to your circle of goodwill.
Putting your hand over your heart and feeling the warmth and gentle pressure of your hand.
For just a moment or for the rest of the meditation.
Repeating these words.
May you and I,
May we be safe.
Loving Kindness for Beginners Loving Kindness for Beginners May you and I,
May we be peaceful.
May you and I,
May we be peaceful.
May you and I,
May we be healthy.
May you and I,
May we be peaceful.
May you and I,
May we live with ease.
May you and I,
May we be peaceful.
May you and I,
May we be peaceful.
Now letting go of the image of the other and letting the full focus of your attention rest directly on yourself.
Visualizing your whole body in your mind's eye.
Noticing any stress or uneasiness that may be lingering within you and offering yourself these phrases.
May I be safe.
May you and I,
May we be peaceful.
May you and I,
May we be peaceful.
May you and I,
May we be peaceful.
May I be peaceful.
May you and I,
May we be peaceful.
May you and I,
May we be peaceful.
May you and I,
May we be peaceful.
May you and I,
May we be peaceful.
May you and I,
May we be peaceful.
May you and I,
May we be peaceful.
Thank you.
Thank you.
Thank you.
May I live with ease.
Thank you.
Thank you.
Thank you.
Perhaps there are different words that speak to you more directly than the ones we've already used.
See if you can offer yourself some words that you might like to hear from others or that you would say to others.
Thank you.
Thank you.
Thank you.
Thank you.
Thank you.
Thank you.
Thank you.
Thank you.
Thank you.
Thank you.
Thank you.
Thank you.
Thank you.
