Let's start by settling in wherever you are,
On your chair,
On your cushion,
Or even laying down in your bed.
Bring your focus to this room,
To this time,
To this present moment.
Our goal with this loving kindness meditation is to create love and compassion for ourselves and for those around us.
Once you feel settled,
Gently close your eyes.
With a loving kindness meditation,
The focus is not on your breath,
But on a group of sentences,
Mantras.
As you say them and repeat them in your mind or out loud,
Feel the connection to those words as you say them at your own pace,
In your own voice.
Let them resonate within you.
The phrases are quite simple.
May you be safe.
May you be happy.
May you be healthy.
May you experience a peaceful life.
With that said,
Let's start with yourself.
Sitting in your chair,
With your feet on the floor,
And your hands in your lap,
And your eyes closed,
Simply feel the words as they are spoken.
Feel them wash over you.
Feel them connect with you.
May you be safe.
May you be happy.
May you be healthy.
May you experience a peaceful life.
Hear those words one last time and then continue repeating them to yourself at your own pace,
In your own voice,
With your own tone,
Feeling them resonate with you.
May you be safe.
May you be happy.
May you be healthy.
May you experience a peaceful life.
And now,
In your mind's eye,
I want you to connect to someone who is very close to you.
Someone whom you love dearly.
Connect with their name or see their face in your mind's eye.
With that image in your mind,
With their energy in your heart,
Express those same sentiments to them.
May you be safe.
May you be happy.
May you be healthy.
And may you experience a peaceful life.
Envision those words washing over them,
Flowing from you,
And connecting with them.
May you be safe.
May you be happy.
May you be healthy.
May you experience a peaceful life.
And now,
In your mind's eye,
I want you to reach out to someone who is in need.
Someone who might be having a difficult time right now.
Maybe they're struggling with health issues.
Perhaps they're anxious or tense.
Find someone in your life who is in need of your compassion and your love.
And just like before,
Feel those words flow from you to them,
Picturing them in your mind's eye.
May you be safe.
May you be happy.
May you be healthy.
May you experience a peaceful life.
Simply repeat those words out loud or in your head,
Focusing all your energy on that person.
Now,
In your mind's eye,
I want you to picture someone who you see.
Maybe it's the cashier at the grocery store that you go to.
Maybe it's the barista who makes your coffee.
Maybe it's somebody in another department where you work.
Reach out to them,
Connect with them by picturing their face in your mind,
Saying their name,
Bringing that energy of them close to you.
And with that done,
May you be safe.
May you be happy.
May you be healthy.
May you experience a peaceful life.
And now bring your focus,
Your attention to someone who you might not agree with,
Someone whose words and actions conflict with the energy that is you,
Regardless of their views,
Regardless of the difficulties.
Connect with them.
See them in your mind's eye.
Say their name out loud or in your mind and create that connection as you have with everyone else.
Once you've established that connection,
Simply repeat,
May you be safe.
May you be happy.
May you be healthy.
May you live a peaceful life.
If you find it difficult or impossible to wish this person safety,
Happiness,
And health,
Then instead turn the focus back to you,
Back to yourself,
And repeat those same words.
Because if your challenge with them is so great,
Then you need to find ways to forgive yourself and create compassion for yourself so that you can create compassion for them as well.
May you be safe.
May you be happy.
May you be healthy.
May you live a peaceful life.
The world is full of life.
People,
Animals,
Plants,
So much sentient life.
And now the time has come for you to express compassion and love for all life on this planet.
Connect with this world in whatever way you feel most comfortable.
Once you've established that connection,
Feeling all life in different corners of the world,
Express your desire for love and compassion.
May you be safe.
May you be happy.
May you be healthy.
May you live a peaceful life.
You are and always will be a source of love and compassion.
You have the ability to generate kindness and respect for all life with that knowledge,
With that feeling deep within you,
Resting calmly and peacefully in your heart.
When you're ready,
You may open your eyes.
Namaste.
