And we'll take a few deep breaths in through your nose and out through your mouth,
Letting go of any tension or stress in your body.
Now bring to mind someone you love deeply.
It could be a family member,
A friend,
A partner,
Or even a pet.
Visualise this person or animal sitting in front of you and imagine sending them love and compassion.
Repeat the following phrases silently to yourself,
Directing them towards this person or pet.
Repeat these phrases three times.
May you be happy.
May you be happy.
May you be happy.
May you be healthy.
May you be healthy.
May you be healthy.
May you be safe.
May you be safe.
May you be safe.
May you be loved.
May you be loved.
May you be loved.
As you say each phrase,
Imagine a warm glowing light surrounding this person,
Filling them with love and happiness.
Repeat the following phrases silently to yourself,
Directing them towards this person or pet.
May you be happy.
May you be healthy.
May you be safe.
May you be loved.
As you say each phrase,
Imagine a warm glowing light surrounding this person,
Filling them with love and happiness.
Now bring somebody to mind who you have neutral feelings towards.
It might be someone you see regularly but don't know that well,
Or a person you've met briefly.
Visualise this person sitting in front of you and imagine sending them the same love and compassion as before.
And repeat the same phrases silently to yourself,
Directing them towards this person.
I'll say one phrase and then you'll repeat three times in the mind.
May you be happy.
May you be healthy.
May you be safe.
May you be loved.
As you say each phrase,
Imagine a warm glowing light surrounding this person,
Filling them with love and happiness.
Finally,
Bring to mind someone who you have difficulty with.
It could be someone who has hurt you in the past,
Or someone who you currently have conflict with.
Visualise this person sitting in front of you and imagine sending them the same love and compassion as before.
We will repeat the same phrases silently,
Directing them towards this person.
And remember,
As we say each phrase,
Imagine a warm glowing light surrounding this person,
Filling them with love and happiness.
May you be happy.
May you be healthy.
May you be safe.
May you be loved.
Now take a moment to imagine yourself surrounded by the same warm glowing light,
Filled with love and compassion,
And repeat the phrases silently to yourself.
May I be happy.
May I be healthy.
May I be safe.
May I be loved.
Take a few deep breaths in and out,
Feeling the love and compassion surrounding you.
And when you're ready,
Slowly open your eyes and return to your day.
Jai Gurudev.
