Begin by sitting in a comfortable position with your spine straight but not rigid.
Let your hands rest softly in your lap or knees.
Gently close your eyes and take a few deep breaths,
Letting the rhythm of your breath ground you in the present moment.
As you breathe in,
Invite a sense of calm into your body.
As you breathe out,
Let go of any tensions or distractions.
Invite your mind to settle,
Knowing this is the time to nurture yourself and others through loving-kindness.
Let's start by offering loving-kindness to ourselves,
Often the most challenging part of the practice.
Take a moment to reflect on the fact that,
Like all beings,
You deserve love,
Care,
And compassion.
You truly do.
Repeat the following phrases,
Directing them towards yourself with a sense of warmth and sincerity.
Feel free to speak them out loud in your most kind,
Tender voice.
Or repeat them silently,
Whatever feels most sincere to you.
And just repeat after me.
May I accept myself just as I am.
May I awaken to the light of my true nature.
May I find joy in the present moment.
May I be free from pain.
As you repeat each phrase,
Allow the meaning to settle deeply into your heart.
If any resistance arises,
Gently acknowledge it and return to the phrases,
Offering yourself the same loving-kindness you would offer to a dear friend.
We're going to repeat the phrases one more time,
And as we do so,
Visualize yourself receiving these words.
Imagine a soft,
Soothing energy surrounding you,
Helping you feel safe,
Cared for,
And connected to your own inherent goodness.
With each breath,
Feel yourself softening and opening to this compassionate presence within.
May I accept myself just as I am.
May I awaken to the light of my true nature.
May I find joy in the present moment.
May I be free from pain.
Now we're going to offer loving-kindness to a loved one.
Bring to mind someone you care about deeply,
Someone who has shown you kindness,
Support,
Or love.
It could be a family member,
A close friend,
Or a mentor.
Visualize this person sitting in front of you,
And as you hold them in your heart,
Silently offer them the same loving-kindness phrases.
May you accept yourself just as you are.
May you awaken to the light of your true nature.
May you find joy in the present moment.
May you be free from pain.
As you repeat the phrases,
Imagine this person receiving your well-wishes.
See them surrounded by warmth and care,
As if they're being held in the loving-kindness of your heart.
Allow yourself to really feel the connection between you,
Sending them love and compassion freely,
Without expectation.
May you accept yourself just as you are.
May you awaken to the light of your true nature.
May you find joy in the present moment.
Now let's offer loving-kindness to a neutral person.
Bring to mind someone you don't know well,
Perhaps a neighbor,
A colleague,
Or someone you care about deeply.
This person could be a friend,
A family member,
A mentor,
Or a mentor to you.
This person could be a friend,
A mentor,
Or a mentor to you.
This person could be a friend,
A mentor,
Or a mentor to you.
This person could be a friend,
A mentor,
Or a mentor to you.
Perhaps a neighbor,
A colleague,
Or someone you've seen in passing.
This person may not have any particular emotional charge for you,
But like you,
They wish to be happy and free from suffering.
Visualize this person in front of you and silently offer them these same phrases,
Recognizing their shared humanity.
May you accept yourself just as you are.
May you awaken to the light of your true nature.
May you find joy in the present moment.
May you be free from pain.
We're going to then extend to loving-kindness to all beings.
All beings everywhere,
Those known and unknown,
Human and non-human,
Near and far.
Visualize the entire world filled with all living beings and silently offer these phrases.
May all beings accept themselves just as they are.
May all beings awaken to the light of their true nature.
May all beings find joy in the present moment.
May all beings be free from pain.
Let your heart expand to include all of these beings.
Imagine the earth surrounded by a vast,
Compassionate energy,
Radiating love and care to every corner.
Know that by extending loving-kindness to all beings,
You're also contributing to the peace and well-being of the world.
Take a moment to rest in the warmth of the loving-kindness you've cultivated.
Feel the peace and connection that comes from offering compassion,
Both to yourself and to others.
Notice the sense of openness and ease in your heart.
When you feel ready,
Gently bring your awareness back to the breath.
Take a few deep,
Slow breaths.
Beautiful.
Just breathing.
And then gently open your eyes and carry this sense of loving-kindness with you into the rest of your day.
