This is a meditation to expand loving kindness,
Also called Metta meditation.
Please sit comfortably with your spine erect and close your eyes.
Take a deep breath,
Exhale,
And relax.
We'll be repeating these tidings of loving kindness three times each.
I'll say them out loud,
And you think them silently to yourself.
Now think,
May I be well,
May I be happy,
May I feel loved.
May I be well,
May I be happy,
May I feel loved.
May I be well,
May I be happy,
May I feel loved.
Now think of someone you love and care about.
Hold them in your mind and think,
May they be well,
May they be happy,
May they feel loved.
May they be well,
May they be happy,
May they feel loved.
May they be well,
May they be happy,
May they feel loved.
Now think of someone you don't know personally,
Perhaps the person who bagged your groceries or waited on you at the post office yesterday.
You don't have to remember exactly what they look like,
Just hold the idea of them in your awareness.
May they be well,
May they be happy,
May they feel loved.
May they be well,
May they be happy,
May they feel loved.
May they be well,
May they be happy,
May they feel loved.
Now think of someone you don't particularly care for,
Maybe someone who hurt you in some way.
Hold that person in your mind.
May they be well,
May they be happy,
May they feel loved.
May they be well,
May they be happy,
May they feel loved.
May they be well,
May they be happy,
May they feel loved.
Now think universally.
May everyone,
Everywhere be well.
May they be happy,
May they feel loved.
May everyone,
Everywhere be well.
May they be happy,
May they feel loved.
May everyone,
Everywhere be well.
May they be happy,
May they feel loved.
Now take a deep breath,
Exhale,
And as you breathe and rest for a moment,
Please take in my loving kindness toward you.
Feel it in your body as you receive it.
May you be well.
May you be happy.
May you feel loved.
May you be well.
May you be happy.
May you feel loved.
May you be well.
May you be happy.
May you feel loved.
Thank you for expanding loving kindness with me.
Namaste.
