Close your eyes.
Sit in a comfortable pose,
With your spine straight and your shoulders relaxed.
Relax your whole body.
You can gently scan the whole body starting from your feet,
Your legs,
Your spine and your shoulders,
Your neck and you want to relax each feature of your face.
Allow your hands to rest comfortably in your lap.
Just bring your awareness inward.
Connect to the breath,
Noticing the wave-like movement of the belly.
As you inhale,
Your belly is moving,
Expanding and as you exhale,
The navel wants to reach your spine.
Keep breathing in and breathing out and observe how your mind is getting calm.
In this practice,
We will be cultivating loving kindness.
We all have within us this natural capacity for loving kindness.
We can feel this unconditional,
Open,
Gentle support towards others and towards ourselves.
Loving kindness is a natural opening of a compassionate heart.
Just connect with your heart and allow your heart to be open to expand for this practice.
Stay few more breaths here,
Connecting your hands on your heart.
Connect with this magic,
Sacred space.
We begin with developing loving kindness towards ourselves,
Allowing our hearts to open with tenderness.
Just recall your natural desire to be happy and not to suffer.
It may help to use the imagination and to picture yourself as a young child standing before you,
Perhaps 4 or 5 years of age.
If that allows tender feelings of kindness,
Just do it.
Imagine yourself as a child surrounded by light.
This energy that you feel in your body,
Maybe you feel some warmth,
A sense of expansiveness.
This is loving kindness,
A natural feeling that is accessible to all of us,
Always.
Resting with this feeling of open and conditional love for a few breaths.
Breathe in and slowly breathe out.
So we begin now to wish ourselves good things,
Extending words of loving kindness.
So you will repeat these phrases in your mind for yourself.
May I be well.
May I be happy.
May I be free.
May I enjoy love.
May I be well.
May I be happy.
May I be free.
May I enjoy love.
We keep repeating these words in the mind,
Expanding loving kindness.
May I be well.
May I be happy.
May I be free.
May I enjoy love.
May I be well.
May I be happy.
May I be free.
May I enjoy love.
May I be well.
May I be happy.
May I enjoy love.
Observe feelings.
You deserve to be well.
You deserve to be happy.
You deserve to be free from any suffering.
You deserve to enjoy love.
Now you can open the circle of loving kindness by bringing to mind someone who is dear to you,
Somebody that you love,
Someone whom you care about and who has always been supported with you.
Reflect on this person basic goodness.
In your heart,
Feel your appreciation for this dear person and begin your simple offering from your heart.
May you be well.
May you be happy.
May you be free.
May you enjoy love.
Just visualize this person in front of you surrounded by light and in your mind,
From your heart,
Repeat.
May you be well.
May you be happy.
May you be free.
May you enjoy love.
Expand your heart,
Compassion and love.
May you be well.
May you be happy.
May you be free.
May you enjoy love.
May you be well.
May you be happy.
May you be free.
May you enjoy love.
Feeling that loving kindness.
Imagine your heart is expanding and thousands of rays of loving kindness are offered to this person.
May you be well.
May you be happy.
May you be free.
May you enjoy love.
Now bring to mind a neutral person,
A stranger person.
Just think of someone you don't know very well and toward whom you don't have any particular feeling.
This is someone you might see regularly but don't know very well.
It might be a neighbor,
Shop assistant,
The postman.
Just think about somebody that you might trust every single day and you might not know very well.
Just picture that person.
You can start using the power of your imagination and have this person in front of you.
So now you have this person in your mind and repeat the words of loving kindness.
May you be well.
May you be happy.
May you be free.
May you enjoy love.
Observe the way you feel.
Just give this unconditional support and kindness to this stranger.
May you be well.
May you be happy.
May you be free.
May you enjoy love.
Visualize this person surrounded by light smiling to you.
And again say in your mind,
May you be well.
May you be happy.
May you be free.
May you enjoy love.
Stay with this feeling for a few more breaths.
Feel the expansion of your heart.
Now if it's possible for you,
Bring to mind someone with whom you have had some difficult moment.
Maybe you had a difficult relationship.
Perhaps it's someone you don't like to feel sympathy or compassion for.
Just see if it's possible to let go of feelings of resentment and dislike for this person.
Reminding yourself to see this person as a whole being deserving of love and kindness.
As someone who feels pain.
As someone who also suffers.
I know there may well be feelings of discomfort.
Notice any tendency you may have to think badly of that person or to deepen that conflict.
Try to let go of these tendencies.
You can act on your beliefs.
You can act on your emotions.
It's your own responsibility.
Just use your breath.
Take that action from your heart and choose love.
Choose compassion.
Choose to free yourself from any discordant emotion and thought.
Try to do your very best to expand your heart now and show the higher version of yourself.
Extend to this person words of love and kindness in your mind.
Just picture that person and repeat.
May you be well.
May you be happy.
May you be free.
May you enjoy love.
May you be well.
May you be happy.
May you be free.
May you enjoy love.
Wish from your heart that person to be well.
To be happy.
To be free from any pain and suffering.
To enjoy love.
May you be well.
May you be happy.
May you be free.
May you enjoy love.
Witness the way you feel.
Do not judge.
Just observe and allow any discordant emotion to fly away using your out breath.
Be courageous.
Act from your heart.
Use the expansion of your heart to dissolve any anger,
Any bitterness,
Any sadness.
You can do it.
Picture that person surrounded by light smiling to you.
Be really proud of yourself.
You can really see how your heart can solve any problem.
How your heart can give you whatever you need.
You have everything you need when you open your heart.
Heal your heart and you will change the reality around you.
Now allow your awareness to open out in all directions.
Expand your awareness and picture the whole planet in front of you as a little ball.
Visualize humans and animals living everywhere.
Just send warm wishes to all living beings.
May all beings be well.
May all beings be happy.
May all beings be free.
May all beings enjoy love.
Connect with mother nature,
With all the living beings.
From the earth,
From the ocean,
From the sky.
Connect with all humanity.
Feel love,
Compassion and kindness.
Just send blessings from your heart.
May all beings be well.
May all beings be happy.
May all beings be free.
May all beings enjoy love.
I wish everyone to be well.
I wish everyone to be happy.
I wish everyone to be free from any suffering.
I wish everyone to enjoy love freely.
Just breathe deeply.
Inhaling deeply and exhaling fully.
Just notice the state of your mind and how you feel after this meditation.
Witness the expansion of your heart.
Bask in this energy of love and kindness.
Be grateful with life,
Honor every single moment by opening your heart and benefit others as much as you can.
Connect back your palms on your heart.
Feel this love and kindness towards yourself.
Be in love with yourself and with life.
From my heart to your heart.
Namaste.
Please,
When you are ready,
Just smile and open your eyes.
