Welcome to this loving kindness guided meditation.
My name is Jolene and I'll be leading you through today's meditation.
To get started,
I invite you to take a comfortable seated position,
Keeping your spine straight and placing your hands on your lap.
I'm going to ask you now to bring to mind someone you love.
Choose someone that you love easily and naturally.
Picture this person as vividly as you can in your mind.
Place your hand over your chest and take a moment now to connect with your heart.
See if you can breathe into the heart area.
I'd like you to turn your attention to feelings of love and gratitude for the person you chose to bring to mind.
Imagine the warm glow of love and compassion moving from your heart into theirs.
Send them loving kindness and compassion by repeating the following phrases silently to yourself.
May you be happy.
May you be safe.
May you be peaceful and at ease.
We're going to repeat those phrases one more time.
May you be happy.
May you be safe.
May you be peaceful and at ease.
Now I'm going to ask you to extend this warmth,
Love and compassion to yourself.
Keeping your hand over your chest,
Repeat the following phrases.
May I be happy.
May I be safe.
May I be peaceful and at ease.
We're going to repeat those phrases one more time.
May I be happy.
May I be safe.
May I be peaceful and at ease.
Take a moment now to notice what it feels like to offer loving kindness unto yourself.
Now we're going to expand the circle by offering loving kindness to all beings.
Bring to mind anyone that you would like to include in the circle of loving kindness.
This may include coworkers,
Family and extended family,
Friends,
Acquaintances,
People around the world,
Strangers,
Animals and anyone else that you would like to include in the circle.
Keeping your hand over your heart,
Picture the warmth of your thoughts moving from your heart out into the world as you repeat the following phrases.
May all beings be happy.
May all beings be safe.
May all beings be peaceful and at ease.
Repeat those phrases to yourself one more time.
May all beings be happy.
May all beings be safe.
May all beings be peaceful and at ease.
Now take a few deep breaths as you notice what it feels like to extend these warm thoughts and loving kindness to all beings around the world as well as to yourself.
I invite you now to notice the sounds around you.
Notice the feeling of the chair or floor beneath you and bring your awareness to the sound of my voice,
To your presence,
My presence and our presence.
Take a deep breath and bring your hands together and when you feel ready,
I invite you to open your eyes and come back to the room.
