Dear friends,
Welcome to this meditation where we are going to settle down to spread thoughts of loving kindness everywhere.
We'll begin by thinking of ourselves just briefly.
We'll move out then to consider different categories of people we know and we'll offer loving kindness to all these categories of people.
There'll be an opportunity for us to think of particular people in our own lives and send out thoughts of loving kindness to them.
And finally we'll cast our minds out across this whole wonderful planet and out into the whole universe and we'll send loving kindness in all directions to every sentient being.
Let's begin by making sure that we're sitting comfortably,
Taking in one or two deep breaths to remind us of the wonderful fact of our existence here and now.
What someone once described as the astonishing unlikely privilege of being alive at this time and in this place.
Isn't it just extraordinary?
So let's bring ourselves into a state of relaxation by taking a deep breath in and a deep breath out and as we breathe in just become aware of the breathing in and as we breathe out let's become aware of the breathing out.
We let that happen for maybe 30 seconds just to bring ourselves into the present.
Welcome back.
And now that we are in a state of relaxation let's hope we feel ready to be a source of love and kindness in the world.
So here we go.
We begin by thinking of ourselves as a child.
Look back to our childhood.
Imagine ourselves maybe at the age of four or five there might be a photograph that you can remember and just think of ourselves as a child.
What we have gone through in the years since what's brought us to where we are today and we are here today in spite of all the ups and downs of life.
So in respect of ourselves we say May I be well.
May I be free from physical and mental suffering.
May I live in a state of peace and calm.
May I live in the present moment free from regrets about the past or worry about the future.
May I awake with gratitude to the light of each new day.
Ask yourselves a few seconds before we repeat those words in respect of ourselves.
May I be well.
May I be free from physical and mental suffering.
May I live in a state of peace and calm.
May I live in the present moment free from regrets about the past or worry about the future.
May I awake with gratitude to the light of each new day.
Now we move on to someone alive who has had the most influence so far on our lives.
Let's just imagine that person.
Spend a couple of seconds thinking of them before we go on to wish them well.
May that person be well.
May they be free from physical and mental suffering.
May they live in a state of peace and calm.
May they live in the present free from regrets about the past or worry about the future.
May that person awake with gratitude to the light of each new day.
And we move on now to someone that you would describe as your closest friend.
Just think of that person as they are today.
Think of what they've meant to you over the years.
They may have concerns that they haven't even shared with you.
May this person be well.
May this friend be free from physical and mental suffering.
May they live in a state of peace and calm.
May they manage to live in the present moment free from regrets about the past or needless worry about the future.
May this friend awake with gratitude to the light of each new day.
And move on now to think of our next door neighbour.
Neighbours are so important to us.
We live beside them for so many years.
Really part of our lives.
May our next door neighbour be well.
May they be free from physical and mental suffering.
May they live in a state of peace and calm.
May they live in the present moment free from needless pointless regrets about the past or worry about the future.
May our neighbour awake with gratitude to the light of each new day.
Next I want you to think of someone who did you a good turn since the first of January of this year.
Just think back on that person and what they did for you.
May this person be well.
May they be free from physical and mental suffering.
May they live in a state of peace and calm.
May they live in the present moment free from regrets about the past or worry about the future.
May they awake with gratitude to the light of each new day.
Next we turn our attention to someone who is working to overcome addiction of any kind.
Just imagine that person.
Imagine the effort they're making and wish them well.
May this person be well.
May they be free from physical and mental suffering.
May they live in a state of peace and calm.
May they live in the present free from regrets about the past or worry about the future.
May they awake with gratitude to the light of each new day.
Next we think of the person who introduced us to the world of meditation and we wish that person well.
May this person be well.
May they be free from physical and mental suffering.
May they live in a state of peace and calm.
May they live in the present free from regrets about the past or worry about the future.
May they awake with gratitude to the light of each new day.
We go on now to think of someone who has rescued us from trouble at some stage in the past.
We want to send thoughts of loving kindness to that person.
May this person be well.
May they be free from physical and mental suffering.
May they live in a state of peace and calm.
May they live in the present free from regrets about the past or worry about the future.
May they awake with gratitude to the light of each new day.
Next our thoughts of loving kindness go out to some friend who has suffered a bereavement.
We think of this person in their loss and we wish them well.
May this person be well.
May they be free from physical and mental suffering.
May they live in a state of peace and calm.
May they live in the present free from regrets about the past or worry about the future.
May they awake with gratitude to the light of each new day.
Next let's cast our thoughts in the direction of someone who is in difficult circumstances just now.
Let's think of that person and see if we can send thoughts of loving kindness to them.
See what we might do for them when we next come across them to help them out.
May this person be well.
May they be free from physical and mental suffering.
May they live in a state of peace and calm.
May they live in the present free from regrets about the past or worry about the future.
May they awake with gratitude to the light of each new day.
Our next reflection is so that we can consider someone who has lost a job or in danger of losing a job.
We think of the worries that that person might have.
May this person be well.
May they be free from physical and mental suffering.
May they live in a state of peace and calm.
May they live in the present free from regrets about the past or worry about the future.
May they awake with gratitude to the light of each new day.
Next we go on to consider someone who is suffering because of war or famine or natural disaster.
Just imagine if that was us.
Can we put ourselves in their shoes and send them thoughts of loving kindness.
May all these people be well.
May they be free from physical and mental suffering.
May they live in a state of peace and calm.
May they live in the present free from regrets about the past or worry about the future.
May they awake with gratitude to the light of each new day.
Our target next time is someone who has provided any kind of service for us.
It might be somebody delivering parcels to us.
Might be someone serving in a shop.
It could be a doctor,
A nurse,
Anyone who provides a service for us and we send that person thoughts of loving kindness.
May this person be well.
May they be free from physical and mental suffering.
May they live in a state of peace and calm.
May they live in the present free from regrets about the past or worry about the future.
May they awake with gratitude to the light of each new day.
Sometimes we come across people that are difficult to relate to.
Let's think of people like that and send them thoughts of loving kindness.
May all these people be well.
May they be free from physical and mental suffering.
May they live in a state of peace and calm.
May they live in the present free from regrets about the past or worry about the future.
May they awake with gratitude to the light of each new day.
Next let's think of a politician who has an influence for good.
One who has dedicated their life to the service of other people and who is trying to do their very best to make life better for the people,
To the people that they are answerable to.
May this person be well.
May they be free from physical and mental suffering.
May they live in a state of peace and calm.
May they live in the present free from regrets about the past or worry about the future.
May they awake with gratitude to the light of each new day.
And now having thought of a politician who has had an influence for good,
We think of someone who's influence right now is unhelpful and we wish that person well.
But as it may be we wish that difficult person well hoping as we know that since everything changes that this person will also change for the better.
This too shall pass.
May this person be well.
May they be free from physical and mental suffering.
May they live in a state of peace and calm.
May they live in the present free from regrets about the past or worry about the future.
May they awake with gratitude to the light of each new day.
Next we want to think of someone,
The mention of whose name causes us to be angry.
We all have people like that.
The mention of their names just sends us into a place that we'd rather not be.
So we think of that person and see if we can send them thoughts of loving kindness.
May this person be well.
May they be free from physical and mental suffering.
May they live in a state of peace and calm.
May they live in the present free from regrets about the past or worry about the future.
May they awake with gratitude to the light of each new day.
We move on now to consider people,
So many people working for justice and peace in the world.
And we send loving kindness to them.
May all these people be well.
May they be free from physical and mental suffering.
May they all live in a state of peace and calm.
May they manage to live in the present free from regrets about the past or worry about the future.
May they awake with gratitude,
Each and every one of them,
To the light of each new day.
There are so many people working in the world to bring health and prosperity to others.
We think of them as we send out more thoughts of loving kindness.
May all these people be well.
May they be free from physical and mental suffering.
May they all live in a state of peace and calm.
May they manage to live in the present free from regrets about the past or worry about the future.
May they awake with gratitude,
Each and every one of them,
To the light of each new day.
We've mentioned different categories of people in this meditation,
But now there's an opportunity for you to think of someone that you want to call to mind just now and you want to send them the same thoughts that we've sent to everyone else.
We want to wish them well,
We want to wish them happiness and peace.
So let's send thoughts of loving kindness to that person that you've decided upon yourself.
May this person be well.
May they be free from physical and mental suffering.
May they live in a state of peace and calm.
May they live in the present free from regrets about the past or worry about the future.
May they awake with gratitude to the light of each new day.
Finally we think,
Well not finally but we're almost there now,
We think of all the people sharing this planet with us,
This wonderful planet.
Looking at it from space we don't see political boundaries,
We don't see any differences,
We all share this planet.
So we send out to all the people of planet earth thoughts of love and kindness.
May all these people be well.
May they be free from physical and mental suffering.
May they all live in a state of peace and calm.
May they manage to live in the present free from regrets about the past or worry about the future.
May they awake with gratitude,
Each and every one of them,
To the light of each new day.
And finally all living beings everywhere,
All sentient beings throughout this entire universe,
This wonderful existence into which we've been born.
May each and every sentient being fulfil the purpose of their existence.
May the life of each of them be a blessing on the world.
And that is our loving kindness blessing for today,
Our loving kindness blessing on the world.
And all that remains for me to do now is to wish you what we've wished everyone else.
May you be well.
May you be free from physical and mental suffering.
May you live in a state of peace and calm.
May you live in the present free from regrets about the past or worry about the future.
May you awake with gratitude to the light of each new day.
Namaste.
