Begin this meditation by focusing on the cycle of breath.
Become present to the in-breath,
Which is followed by a natural pause.
Become present to the out-breath,
Which is followed by a natural pause.
Do not seek to change,
Control or force anything.
As far as possible,
Make the in-breath and out-breath of equal or similar lengths.
So,
Open body,
Open mind.
Focusing on the cycle of breath.
Becoming aware of the gentle power of the breath.
Gentle power.
Still focusing on the breath.
We send loving kindness to the self with a statement.
May I be well.
May I be happy.
May I be free from harm.
Being present to the breath and this statement.
May I be well.
May I be happy.
May I be free from harm.
Call to mind someone you love or like.
And as they appear in your mind's eye,
Still focusing on the breath.
The statement is may you be well.
May you be happy.
May you be free from harm.
May you be well.
May you be happy.
May you be free from harm.
Still focusing on the breath.
As you send this statement of loving kindness to a person you love or like.
And then release this person from your mind.
Call someone to mind you feel neutral about.
Perhaps someone you know as a neighbour or in a local shop.
Someone you have neither strong positive or negative feelings about.
Call to mind this person.
May you be well.
May you be happy.
May you be free from harm.
And focus on your breath as you send this statement of loving kindness to this person.
May you be well.
May you be happy.
May you be free from harm.
Stay focused on the breath,
The cycle of breath.
As you send this statement of loving kindness to this person.
And then release them from your mind.
Release them from your mind.
Call someone to mind you feel challenged by.
Someone you feel challenged by.
Someone you have an issue with.
And as you call them to your mind,
Staying focused on your breath.
The statement is may you be well.
May you be happy.
May you be free from harm.
Staying with the breath.
Staying with this person in mind.
May you be well.
May you be happy.
May you be free from harm.
And then releasing this person from your mind.
Coming back to your breath.
The cycle of breath.
Being present to the in-breath.
Followed by the natural pause.
And then the out-breath again.
Followed by a natural pause.
Do not seek to change,
Force or control anything.
As far as possible make the in-breath and out-breath of equal or similar lengths.
And then the statement is for yourself.
May I be well.
May I be happy.
May I be free from harm.
Staying present with the breath.
The cycle of breath.
May I be well.
May I be happy.
May I be free from harm.
And then release the meditation.
Coming back to a normal breath.
Releasing all these beings from your mind's eye.
Just rest in this expanded state for a moment.
