This meditation cultivates feelings of benevolence and warm loving kindness towards yourself and then extends without limits to all others.
Get yourself comfortable sitting on a chair or cushion on the floor.
Keep your back upright,
Yet relaxed.
Soften your shoulders and let your arms and hands rest on your thighs.
Close your eyes or gently lower your gaze.
Now take a long deep breath in through your nose and gently breathe out through your mouth.
Breathe in and out.
Each time you breathe out,
Feel any tension going with it.
And when you breathe in,
Imagine feelings of love and warmth filling your whole mind and body.
Breathe in and out.
And because you're now more relaxed,
I wonder if your attention can follow each in-breath a little bit deeper down.
And be aware of the warmth and love permeating your whole body.
Experience those feelings in whatever way is right for you.
Perhaps you see colours enveloping you in comfort and peace.
Or you may feel a lightness or tingling.
Envision yourself with perfect wellness and inner peace,
Ready to receive and give your loving kindness.
Allow your breath to be natural and easy.
Breathing into this moment.
Breathing out any tension.
Breathing into your heart.
And as you do so,
Feel warmth and compassion for yourself,
Growing and expanding.
Allow these warm feelings to flow easily through your body with love and acceptance,
Kindness and gratitude.
Now repeat the following phrases in your mind.
May I be happy.
May I be safe.
May I be healthy.
May I be peaceful and strong.
Each time giving your full loving attention to your words and add any phrases that are relevant to you.
May I be happy.
May I be safe.
May I be healthy.
May I be peaceful and kind.
And feel their meaning deep inside.
Now move your attention to someone close to your heart.
Someone who makes you feel happy and loved the moment you think of them.
Picture that person and adapt or add to the phrases.
And imagine them as a person who is happy and loved.
Imagine them as a person who is happy and loved.
Imagine them as a person who is honest,
Who cares,
And imagine them receiving your gratitude and love as you recite the words.
May you be happy.
May you be safe.
May you be healthy.
Peaceful and strong.
Then bring other important people from your life into your awareness,
One by one or in small groups.
Picture them with perfect wellness and inner peace and repeat your phrases with an abundance of loving kindness.
May you be happy,
May you be safe,
May you be healthy,
May you be peaceful and strong.
May you be happy,
May you be safe,
May you be healthy,
May you be peaceful and strong.
Now bring to mind someone you regard as difficult or challenging.
It could be someone who has hurt you in the past,
Someone who is causing you pain now or anyone you have difficult feelings towards.
As best as you can in this moment,
Open your heart.
Don't force this but try to let go of judgment and then and only to the level that you feel able,
Extend loving-kindness to them.
May you be happy.
May you be safe.
May you be healthy.
May you be peaceful and kind.
Again you can adapt and add more phrases which are relevant to the person you wish to share loving-kindness and repeat for as many times as necessary.
May you be happy.
May you be safe.
May you be healthy.
May you be peaceful and kind.
May you be happy.
May you be safe.
May you be healthy.
May you be peaceful and kind.
Finally we will extend wishes of loving-kindness outward to all people around the world.
Maybe visualize extending kindness in all directions from your home and community,
Wider and further,
To all countries and all people throughout the world.
May everyone be happy.
May everyone be safe.
May everyone be healthy.
May everyone be at peace.
In this way we can extend affection and loving-kindness in all directions to all humans and all beings in the world.
May everyone be happy.
May everyone be safe.
May everyone be healthy.
May everyone be at peace.
Savor the moment for a while and internalize the wonderful feelings that you have generated and when you are ready bring your awareness back to where you are now.
Gently move your fingers and toes.
Breathe in and out and gently open your eyes.
Well done.
