Hello!
Welcome to this loving-kindness meditation.
Begin by finding a comfortable position,
Either sitting or lying down.
Now close your eyes and take a few deep breaths,
Allowing yourself to settle into a state of relaxation.
Now bring your attention to your heart center,
The area in the middle of your chest,
And visualize a warm radiant light glowing within your heart,
A light that represents love,
Compassion,
And kindness.
And now take a moment to connect with this light,
Feeling its gentle warmth and softness,
And allow it to expand and fill your entire being,
Surrounding you with its healing energy.
And now let's direct this loving-kindness towards ourselves and repeat the following phrases silently or out loud,
Whatever feels most comfortable for you.
May I be happy.
May I be healthy.
May I be safe.
May I live with ease.
May I be happy.
May I be healthy.
May I be safe.
May I live with ease.
And feel the intention behind these words as if you're extending genuine well wishes to yourself.
Allow the loving-kindness to permeate every cell of your body,
Embracing yourself with unconditional love and acceptance.
And next,
We'll extend this loving-kindness to someone close to us,
Someone who has supported us or brought us joy.
It could be a family member,
A friend,
Or anyone who comes to mind.
And picture their face in your mind's eye and repeat the phrases,
May you be happy.
May you be healthy.
May you be safe.
May you live with ease.
May you be happy.
May you be healthy.
May you be safe.
May you live with ease.
And feel the warmth and love flowing from your heart towards this person,
Enveloping them in a cocoon of loving-kindness.
Imagine them receiving these well wishes and experiencing happiness,
Health,
Safety,
And ease.
And now,
We'll expand our circle of loving-kindness further.
Think of someone neutral,
Someone you neither like nor dislike.
It could be a stranger,
An acquaintance,
Or someone you've encountered briefly.
And visualize their presence and offer them the following phrases,
May you be happy.
May you be healthy.
May you be safe.
May you live with ease.
May you be happy.
May you be healthy.
May you be safe.
May you live with ease.
And extend your loving-kindness to this person,
And extend your loving-kindness to this person,
Recognizing their humanity and the shared wish for well-being that connects us all.
And lastly,
We'll extend loving-kindness to all beings without exception.
And picture the entire world,
Every living being,
Every creature,
And every person.
And repeat the phrases,
May all beings be happy.
May all beings be healthy.
May all beings be safe.
And may all beings live with ease.
May all beings be happy.
May all beings be healthy.
May all beings be safe.
May all beings live with ease.
Imagine the loving-kindness radiating from your heart,
Touching every corner of the world,
Spreading compassion and peace to all.
Take a few moments to bask in this feeling of loving-kindness,
Bathing in the boundless love that you have cultivated.
Feel the interconnectedness of all beings and the power of love to transform and heal.
And when you're ready,
Gently bring your awareness back to your breath and the present moment.
Gradually open your eyes,
Carrying this loving-kindness with you as you continue your day.
And remember,
You can return to this loving-kindness practice whenever you feel the need to cultivate love,
Compassion,
And kindness within yourself and towards others.
May you be happy.
May you be healthy.
May you be safe.
May you live with ease.
