Come into a comfortable seated position or lie down.
Sitting on a cushion or a chair,
With your feet grounded,
The back straight,
Crown reaching towards the sky.
Letting your hands rest gently in your lap or on your knees.
If you're lying down,
You can place one hand on top of the belly and one hand on top of the heart.
Softly close down your eyes and bring attention to your breath.
Take a few deep breaths,
Breathing slowly in through the nose and sigh out the mouth.
Allow your body to relax with each breath.
In through the nose.
Relax the jaw.
Relax the forehead.
Letting your breath be your anchor.
Notice how the body feels.
Allow the body and mind to settle into the present moment.
Now bring your awareness to your own heart.
Imagine a gentle warmth starting to form in the center of your chest,
Glowing softly like the light of a candle.
Let this warmth represent the love and kindness that you are about to cultivate for yourself.
Begin silently repeating the following phrases,
One at a time,
With a gentle caring tone.
May I be happy.
May I be healthy.
May I be safe.
May I live with ease.
May I be happy.
May I be healthy.
May I be safe.
May I live with ease.
As you repeat each phrase,
Allow yourself to feel the meaning behind the words.
Open your heart to the possibility of receiving love and kindness.
Allow these feelings to grow stronger and warmer,
Radiating through your entire being.
If you notice any resistance or discomfort,
Simply acknowledge it with compassion.
Let go of any judgment and continue to repeat the phrases,
Knowing this is an essential part of your practice.
May I be happy.
May I be healthy.
May I be safe.
May I live with ease.
Now,
Bring to mind someone you deeply care about.
A friend,
Family member,
A loved one.
Picture their face in your mind's eye as if they were standing right in front of you,
And send the same feelings of loving kindness towards them.
Visualize them surrounded by warmth and light,
Receiving the love and care that you wish for them.
As you focus on this person,
Silently repeat the following phrases to them.
May you be happy.
May you be healthy.
May you be safe.
May you live with ease.
May you be happy.
May you be healthy.
May you be safe.
May you live with ease.
Feel your love for them expanding and growing stronger with each repetition.
Let these words be a genuine expression of your good wishes for their well-being.
May you be happy.
May you be healthy.
May you be safe.
May you live with ease.
Now,
Bring to mind someone with whom you have no strong feelings.
Perhaps this is an acquaintance,
A stranger,
Someone you interact with on occasion.
This person may be someone you don't know well,
But you share basic humanity with them.
Imagine this person sitting comfortably in front of you,
Bathed in the warm light.
Send your loving kindness towards them,
Silently repeating the same phrases.
May you be happy.
May you be healthy.
May you be safe.
May you live with ease.
May you be happy.
May you be healthy.
May you be safe.
May you live with ease.
Notice how your feelings toward this person shift.
Let go of any indifference,
And allow your heart to open with the same warmth and kindness you extended to yourself and your loved one.
May you be happy.
May you be healthy.
May you be safe.
May you live with ease.
Next,
Bring to mind someone with whom you have difficulty or conflict with.
This may be a person who has caused you pain,
Or someone you find challenging to love.
Know that it is perfectly normal for this to be a difficult part of the practice,
And that you are not condoning harmful behavior,
But instead cultivating compassion for the suffering behind their actions.
As you picture this person in your mind,
Remember that they too wish for happiness and peace,
Just like you.
You may not agree with their actions,
But you can still offer them the gift of loving kindness.
Repeat the following phrases to them.
May you be happy.
May you be healthy.
May you be safe.
May you live with ease.
May you be happy.
May you be healthy.
May you be safe.
May you live with ease.
Allow your heart to soften towards this person,
Offering them the same wishes for happiness,
Safety,
And ease.
This may take time,
And that's okay.
Continue to practice patience and openness in your heart.
And maybe you can even say,
I forgive you.
Now,
Expand your circle of loving kindness to include all beings everywhere.
Human,
Non-human,
Seen,
Unseen,
Near,
And far.
Envision the world filled with light,
And allow that light to touch all beings,
Offering them the same loving kindness that you have cultivated for yourself and others.
Silently repeat,
May all beings be happy.
May all beings be healthy.
May all beings be safe.
And may all beings live with ease.
May all beings be happy.
May all beings be healthy.
May all beings be safe.
May all beings live with ease.
Visualize this loving kindness spreading throughout the entire universe,
Touching every living being with warmth,
Compassion,
And peace.
Feel the interconnectedness of all beings,
And allow the love you offer to grow without limit.
May all beings be happy.
May all beings be healthy.
May all beings be safe.
May all beings live with ease.
Now bring your attention back to yourself.
Place your hands over your heart,
And allow yourself to receive the loving kindness that you've extended to others.
Feel the warmth and love you've cultivated radiating within you.
Take a few moments to notice any shifts in your body,
Heart,
Or mind.
Allow a sense of peace and joy to fill you,
Knowing that through this practice,
You've contributed to the well-being of yourself and all beings.
Take a moment to appreciate the warmth and kindness that surrounds you,
And carry the spirit of loving kindness with you throughout your day.
Know that this is a practice that can be done anytime,
Anywhere.
With regular practice,
It has the power to transform your heart and mind,
Cultivating a deep sense of compassion and connection with all beings.
It begins with you,
But it extends outward,
Creating a ripple of kindness that can touch the world.
Taking a deep breath in through the nose,
Exhale out the mouth.
Whenever you feel ready,
Gently open your eyes.
