Welcome to a loving kindness meditation Let's begin to let yourself get comfortable With the support under your knees and under your head And notice if there's any final wiggles that you need to get out To ensure that you can be Comfortable and focused throughout the meditation Of course if you ever need to adjust during that's perfectly okay Just setting yourself up To the best of your ability for success Taking a moment to truly feel the support of the earth beneath you the nourishment the ground provides Holding us And loving us If they're not already closing the eyes And beginning to connect to the rhythm of your breath Feeling the rise of the inhale and the fall of the exhale And honoring that too as the rhythm of earth Another way that we're supported by Mother Earth Now imagine you are sitting with someone or something who embodies loving-kindness to you this can be a spiritual teacher a pet a warm light or even a favorite plant You bring this spiritual teacher to mind now With them beside you bring your attention in words And picture yourself in your mind's eye Become deeply aware of the person you are You saturating yourself with awareness awareness of the person you are Repeat these phrases silently to yourself.
May I be happy?
May I be peaceful May I be safe and at ease May I be happy may I be peaceful May I be safe and at ease Avoid rushing through the repetitions Speak them slowly and deliberately Say it with feeling If you notice other thoughts coming in Gently bring your attention back to the words If you find it difficult to send this love to yourself Think of an act of kindness you've done it can be something small and Say the words from this place of goodness Or you can think of yourself as a child and wish that child well May I be happy?
May I be peaceful may I be safe and at ease Now letting those breezes go think of someone you are close to with whom you share your life a friend a partner child someone you love Picture them sitting in front of you Letting that image become really rich Wherever this person is in real life Speak your chosen phrases to them as though they're there with you Sitting right in front of you May you be happy May you be peaceful May you be safe and at ease You Repeat these phrases a few times May you be happy?
May you be peaceful?
May you be safe and at ease?
Now let that person stand up and walk away Next think of someone you have neutral feelings about This could be someone you cross paths with in your neighborhood someone who works at the local grocery store Anyone that you have neutral feelings about Sit them down in front of you Speak your phrases to them May you be happy?
May you be peaceful?
May you be safe and at ease?
You May you be happy?
May you be peaceful?
May you be safe and at ease?
Now let that person stand up and walk away Return to your breathing feeling the rise and the fall of your breath You Feeling completely supported with the earth in your breath Now in your mind's eye picture a person you have some negative feelings or memories about Someone you've had a disagreement with a long-standing grudge or maybe a brief moment of disrespect This can be an ex-partner or partner a sibling a colleague This one can be the most challenging along with sending love to yourself If the feelings are too raw or strong Choose someone you don't know as well personally or imagine this person as a child Again Speak as though they are sitting in front of you and you can see them vividly You are speaking directly to them repeating the phrases May you be happy?
May you be peaceful?
May you be safe and at ease?
You As that person stands up and walks away Come back to yourself You can bring your hands to your heart and belly if this helps to connect back with yourself Returning to your breath To the space of love at your heart Feeling the movement of your breath You For this final round we send loving-kindness to all living beings Speaking to all of life Allow your palms to now face upwards for a receptive mudra Expand your awareness Imagine your family Then all their friends Then all their friends families Think about people you might meet one day and to people you might never meet Repeating your phrases and sending them out to wherever life exists May we be happy?
May we be peaceful?
May we be safe and at ease?
May we be happy may we be peaceful may we be safe and at ease?
May we be happy may we be peaceful may we be safe and at ease?
When you come to the end of the mantras Take a few more moments in quiet meditation Focusing on your breath and any sensations in your body Begin to take deeper breaths Awareness growing at the movement of the breath You gently wiggle the fingers and the toes Taking circles with the wrists and ankles On an inhale take a gentle full body stretch Draw your knees to your chest giving them a hug You Taking your time to roll all the way to your right side Acknowledging yourself or sending loving-kindness to you and all beings Taking your time to come to a seated position Feeling The love and warmth that is present in this moment and in this space
