Welcome everyone to this loving kindness meditation.
Thank you so much for joining me here today.
To begin,
Let's find a comfortable position.
Either seated on a chair or on the floor.
You can even do this meditation lying down or even standing.
But once you've found the position that is right for you,
Take a moment to tune into your breath.
Notice your natural inhale and exhale.
Breathing in and out through the nostrils if that's comfortable for you.
And when you're ready,
Bring to mind someone who brings a smile to your face instantly when you think of them.
Because this individual or being brings you joy and warmth.
This could be a person or a pet.
Someone that holds a special place in your heart.
And as you picture this person or being in your mind,
Repeat the following phrases either silently or out loud.
May you be happy,
Content,
And fulfilled.
May you be healed and whole.
May you have whatever you want and need.
May you be protected from harm and free from fear.
May you enjoy inner peace and ease.
May you be awakened,
Liberated,
And free.
Now if you're able,
Bring to mind a different individual or being.
But this time maybe it's someone whom you may find a little challenging.
Someone who you may not have feelings of warmth for necessarily.
Once you've decided on this person or being and you can picture them in your mind's eye.
Repeat the following phrases either silently,
To yourself,
Or out loud.
May you be happy,
Content,
And fulfilled.
May you be healed and whole.
May you have whatever you want and need.
May you be protected from harm and free from fear.
May you enjoy inner peace and ease.
May you be awakened,
Liberated,
And free.
And now,
Because it's important to have these kind feelings towards ourselves as well.
If you can repeat the following phrases either silently or out loud.
May I be happy,
Content,
And fulfilled.
May I be healed and whole.
May I have whatever I want and need.
May I be protected from harm and free from fear.
May I enjoy inner peace and ease.
May I be awakened,
Liberated,
And free.
And now,
If you'll join me in spreading these feelings of warmth and love.
To all beings that inhabit this beautiful earth.
Please repeat these phrases either silently to yourself or out loud.
May all beings be happy,
Content,
And fulfilled.
May all beings be healed and whole.
May all beings have whatever they want and need.
May all beings be protected from harm and free from fear.
May all beings enjoy inner peace and ease.
May all beings be awakened,
Liberated,
And free.
May there be peace in this world and in the entire universe.
Thank you so much for practicing with me today.
The divine light in me honors the divine light in you.
Namaste.
