Sit comfortably.
Find a posture that feels dignified and also lets you relax.
Let your eyes close.
Take a moment to become accustomed to the openness and clarity of the world when the eyes are closed.
Let your breath settle down.
Now,
Imagine you're in a large room.
It could be a reception hall,
Theater lobby,
Train station,
Large living room,
Whatever comes to mind.
Perhaps many people are present,
Perhaps just a few.
Bring to mind someone you love without reservation.
It could be your spouse,
Child,
Parent,
Sibling,
Dear friend.
It could even be a beloved pet.
They might be currently in your life or not.
Visualize catching sight of them across the room.
Imagine and notice how you feel.
Your face relaxes into a smile.
Your eyes glow.
You feel the heart center in your chest warming and expanding.
Drop your attention into the heart center,
Into the chest.
Feel that you are the heart.
The heart is you.
Feel yourself brightening,
Warming,
And expanding to embrace the beloved individual across the room.
Imagine them coming closer.
As you walk toward each other,
Your heart is full.
Your loving embrace is complete and unconditional.
Picture the embrace when you reach each other.
Feel the love that envelops you both and say to yourself,
May they be safe,
May they be happy,
May they be free,
May they be loved,
May they be safe from harm,
May they be truly happy,
May they be free from suffering,
May they be loved.
Now change the visualization to center on yourself as a person.
With all your strengths and weaknesses,
All your quirks and flaws,
All your humanity,
Picture yourself in your own loving embrace and say to yourself,
May I be safe,
May I be happy,
May I be free,
May I be loved,
May I be safe from harm,
May I be truly happy,
May I be free from suffering,
May I be loved.
Now bring to mind a small community of family and friends,
People for whom you feel warmth and affection.
Picture them each as a distinct personality.
See them all enclosed in the glowing warmth of your heart's embrace and say to yourself,
May they be safe,
May they be happy,
May they be free,
May they be loved,
May they be safe from harm,
May they be truly happy,
May they be free from suffering,
May they be loved.
Now bring to mind a group of acquaintances about whom you feel neutral.
Maybe they're people you see only occasionally and aren't close to.
Picture them all enclosed and embraced in your glowing heart center and say to yourself,
May they be safe,
May they be happy,
May they be free,
May they be loved,
May they be safe from harm,
May they be truly happy,
May they be free from suffering,
May they be loved.
Now think of someone you actively dislike.
Bring to mind the reasons for your disliking them.
Let those reasons be present while you invite the individual into your loving embrace,
Into the warmth of your heart center.
Picture this clearly and vividly and say to yourself,
May they be safe,
May they be happy,
May they be free,
May they be loved,
May they be safe from harm,
May they be truly happy,
May they be free from suffering,
May they be loved.
Now let go of picturing that individual and imagine your loving presence expanding to embrace the whole world,
The world we inhabit that often seems to need healing,
To need our love.
Notice how easily the world fits into the unlimited spaciousness of your loving embrace.
Picture all the people in all the world,
In all their billions,
Known and unknown,
And say to yourself,
May they be safe,
May they be happy,
May they be free,
May they be loved,
May they be safe from harm,
May they be truly happy,
May they be free from suffering,
May they be loved.
And now let yourself,
Your heart,
Your loving presence,
Expand without limit.
Expand to embrace the solar system,
The galaxy,
All the galaxies in all the universe.
Picture all the conscious beings,
Known and unknown,
In all the worlds of all the stars of all the galaxies,
And say to yourself,
May all beings be safe,
May all beings be happy,
May all beings be free,
May all beings be loved,
May all beings be safe from harm,
May all beings be truly happy,
May all beings be free from suffering of any kind,
May all beings be loved.
Sit quietly for a moment,
Enjoying the warmth and the peace.
When ready,
Let your eyes open.
