Begin by sitting in a relaxed,
Comfortable,
And upright posture.
Close your eyes and allow your shoulders to relax.
Continue to breathe deeply in and out through your nose,
Allowing your breath to be long and deep.
With every breath,
Allow your body to relax even further.
Bring your attention to your heart center and allow your breath to be long and deep.
Then bring to mind someone who loves you very much.
This could be someone from your past or someone in your present,
Perhaps a teacher,
A relative,
A friend.
Visualize them standing in front of you and imagine that they are sending you their love and wishes for wellness,
For happiness,
And for health.
See them sending you these wishes of loving kindness and feel the love and warmth they are sending your way.
Allow your whole being to bathe in the energy of these emotions,
Really feeling yourself,
Filling and overflowing with the warmth and love.
Then turn your attention to this person and direct wishes of loving kindness back to them,
Saying silently,
May you be happy,
May you be healthy,
May you be free from suffering,
May you be happy,
May you be healthy,
May you be free from suffering,
May you be happy,
May you be healthy,
May you be free from suffering.
Continue to say this silently as you radiate these wishes of loving kindness back to them.
May you be happy,
May you be healthy,
May you be free from suffering.
Now picture another person who you care about standing in front of you,
Perhaps a relative or a friend,
A child,
A parent,
And send them your wishes of loving kindness,
Saying silently to yourself,
May you be happy,
May you be healthy,
May you be free from suffering,
May you be happy,
May you be healthy,
May you be free from suffering,
May you be happy,
May you be healthy,
May you be free from suffering.
Continuing to send these wishes of wellness and allowing them to soak up all the loving kindness directed toward them.
We all want to have a good life.
This is something that we all want that is the same.
Allow them to bathe in this energy of your loving kindness.
May you be happy,
May you be healthy,
May you be free from suffering,
May you be happy,
May you be healthy,
May you be free from suffering.
Allow your wishes of loving kindness to radiate to them.
And now imagine someone you don't know very well,
An acquaintance,
Maybe someone,
A cashier at the grocery store perhaps,
Someone at work that you don't know very well,
Someone towards whom you have neutral feelings,
And just as you want to be happy and well,
They too want to be happy and well.
Send them wishes of loving kindness by silently repeating,
May you be happy,
May you be healthy,
May you be free from suffering,
May you be happy,
May you be healthy,
May you be free from suffering,
May you be happy,
May you be healthy,
May you be free from suffering.
Allowing them to bathe in the energy of your loving kindness just as you wish for yourself.
Send them wishes for a good life.
May you be happy,
May you be healthy,
May you be free from suffering.
Now expand your awareness to all living beings on this earth and direct your loving kindness to them all.
May you be happy,
May you be healthy,
May you be free from suffering,
May you be happy,
May you be healthy,
May you be free from suffering,
May you all be happy,
May you all be healthy,
May you all be free from suffering.
Directing your feelings and wishes of loving kindness to all living beings.
May you all be happy,
May you all be healthy,
May you all be free from suffering.
Then bring your attention back to your heart center,
Allowing your breath to be long and deep,
Noticing that sense of warmth and loving kindness filling your heart center.
Continue to breathe in and out through your heart center.
Then take in one deep breath in and out and when you are ready you may open your eyes.
