Welcome to your loving kindness meditation.
Finding a relaxing comfortable posture and settling in.
Taking a few deep exhales,
Feeling the body relaxing with each exhale.
Releasing any tension around the eyes or the jaw.
Letting the shoulders shift backwards.
You're beginning to visualize a scene of immense joy.
A scene where you felt lots of love,
Kindness and compassion.
It can be a real scene or an imagined one.
It may involve a person you hold dear to you.
A pet or scenery that blew you away.
Any scene where you felt connected and present,
Felt content and warm.
Letting this scene generate some heat in your body.
Bringing warmth to your chest and letting that warmth move throughout your body.
Feeling it through your limbs,
Right to your hands and feet.
Imagine visualizing a person who you know well,
Who loves you very much.
Imagine that person on your right hand side.
They are sending you their love.
They send you wishes for your safety,
For your well being and for your happiness.
Feel the warm wishes and love coming from that person towards you.
Now bringing to mind another person who cherishes you deeply.
Imagining that person standing on your left side.
They too are sending you wishes for your safety,
For your well being and for your happiness.
Feeling these warm wishes coming from that person towards you.
Now imagining you are surrounded on all sides by all the people who you love and have loved you.
Picture all your friends and loved ones surrounding you.
They are all sending you wishes for your safety,
For your well being and for your happiness.
Allowing yourself to bask in the warm wishes and love.
Allowing yourself to feel that you are filled with warmth and love from all these people.
Returning to the person you visualized on your right hand side.
Send the love you feel for that person back to them.
Sending all your love and warm wishes to that person.
Saying to that person three times,
May you live with ease,
May you be happy,
May you be free from pain.
Now focusing your awareness on the person on your left hand side.
Sending all your love and warm wishes to that person.
And to that person repeating three times,
May you live with ease,
May you be happy,
May you be free from pain.
The thinking of a person that you don't know very well,
Someone you don't have particular feelings towards.
And even to this person sending all your wishes for well being.
Repeating to that person,
May you live with ease,
May you be happy,
May you be free from pain.
Then moving away from that person and visualizing the entire planet earth.
Expanding your awareness to observe all the land masses and the oceans.
And thinking of all the people and animals that inhabit this planet.
From the largest whales to the smallest insects.
Send warm wishes and love to all living beings.
Telling them three times,
May you live with ease,
May you be happy,
May you be free from pain.
May you live with ease,
May you be happy,
May you be free from pain.
And letting your visualization of the globe just dissolve gently.
Then moving back to your breath,
Becoming aware of how the air moves through your body.
And just observing how you feel now,
How you feel at this moment,
How you feel as a result of the meditation.
And just leaning into that feeling for a few moments.
Then shifting your awareness to your other senses.
Noticing any sounds coming from the room you're in or further afield.
Gazing through your eyelids,
Noticing the colors and patterns there.
And then starting to bring some movement to your body.
Moving and stretching.
And over the next few breaths slowly coming out of the meditation and opening your eyes only when you feel ready to do so.
