Sit comfortably in a way that allows you to relax but stay attentive and alert.
Inhale deeply through the nose,
Fill in the chest and exhale slowly through the mouth.
One more time and as you do it bring your attention to the movements of the breath until you feel calm and relaxed.
When you're ready expand your attention to taking the body as a whole as if the whole body were breathing,
Helping you to be aware of all sensations in the interior of the body.
Take a deep breath in and a gentle and long breath out,
Keeping your eyes closed.
Think of a person close to you who loves you very much.
It could be someone from the past or the present,
Someone is still in life or who has passed.
It could be a spiritual leader or guide.
Imagine that person is standing in front of you,
Sending you their love.
That person is sending you wishes for your safety,
For your well-being and happiness.
Feel the warm wishes and love coming from the person towards you and that you are surrounded on all sides by all the people who love you and have loved you.
Picture all your friends and loved ones surrounding you.
They are standing,
Sending you wishes for your happiness,
Well-being and health.
Asking the warm wishes and love coming from all sides.
Notice how you're filled and overflowing with warmth and love.
Now picture a person that you love,
Perhaps a relative or a friend.
And as you do,
Begin to send the love that you feel back to that person.
If you and this person are similar,
Just like you,
This person wishes to be happy and have a good life.
Send all your love and warm wishes to that person.
Repeat the following phrase silently.
Just as I wish,
May you live with ease,
May you be happy,
May you be safe and healthy.
May you live with ease,
May you be happy,
May you be safe and healthy.
May you live with ease,
May you be happy,
May you be safe and healthy.
Gently think of an acquaintance,
Someone you don't know very well and toward whom you do not have any particular feeling.
It could be a neighbor,
A colleague or someone else that you see around but you do not know very well.
You and this person are alike in your wish to have a good life.
Like you,
This person wishes to experience joy and happiness in his or her life.
Send all your wishes for well-being to that person,
Repeating the following phrase silently.
Just as I wish,
May you live with ease,
May you be happy,
May you be safe and healthy.
May you live with ease,
May you be happy,
May you be safe and healthy.
May you live with ease,
May you be happy,
May you be safe and healthy.
Think of someone that you may not get along with.
It may be someone that you have long-standing difficulties with.
Call the difficult person to mind and be honest about what you feel.
There may be feelings of discomfort.
Notice any tendency you may have to think badly of that person or to deepen the conflict you have with them and let go of these tendencies.
Instead,
Wish them well,
Repeating the following phrase silently.
Just as I wish,
May you live with ease,
May you be happy,
And may you be safe and healthy.
May you live with ease,
May you be happy,
May you be safe and healthy.
May you live with ease,
May you be happy,
May you be safe and healthy.
Now expand your awareness and picture the whole globe in front of you as a little ball that includes all humans and sentient beings.
Send warm wishes to all living beings on the globe who,
Like you,
Want to be happy.
Just as I wish,
May you live with ease,
May you be happy,
May you be safe and healthy.
May you live with ease,
May you be happy,
May you be safe and healthy.
May you live with ease,
May you be happy,
May you be safe and healthy.
Gently take a deep breath in and breathe out.
Another deep breath in and let it go.
Notice the state of your mind and how you feel after this meditation.
And when you're ready,
Gently open your eyes.
