Welcome to the practice of loving kindness meditation.
Find a comfortable sitting position,
Roll your shoulders back and down,
Gently bring your eyes to close,
Bringing your awareness inward.
Relax and gently follow my voice and the instructions.
Take a few slow and deep breaths.
Inhale deeply through the nose.
Exhale slowly through the nose.
With your eyes closed,
Bring to mind a person who loves you very much.
It could be someone from the past or the present,
Someone amongst your family,
Friends or perhaps a teacher.
Imagine that person standing on your right side,
Sending you their love.
That person is sending you wishes for your safety,
For your well-being and happiness.
Feel the warm wishes and love coming from that person towards you.
Now bring to mind the same person or another person who cherishes you deeply.
Imagine that person standing on your left side,
Sending you wishes for your wellness,
For your health and happiness.
Feel the kindness and warmth coming to you from that person.
Now imagine that you are surrounded on all sides by all the people who love you and have loved you.
Picture all of your friends and loved ones surrounding you.
They are sending you wishes for your happiness,
Well-being and health.
Bask in the warm wishes and love coming from all sides.
Soak in this warmth and love that you are receiving from them.
Now bring your awareness back to the person standing on your right side.
Begin to send the love that you feel back to that person.
You and this person are similar.
Just like you,
This person wishes to be happy.
Send all your love and warm wishes to that person.
Repeat the following phrases silently.
May you live with ease.
May you be happy.
May you be free from pain.
May you live with ease.
May you be happy.
May you be free from pain.
May you live with ease.
May you be happy.
May you be free from pain.
Now focus your awareness on the person standing on your left.
Begin to direct the love within you to that person.
Send all your love and warmth to that person.
That person and you are alike.
Just like you,
That person wishes to have a good life.
Repeat the following phrases silently.
Just as I wish to.
May you be safe.
May you be healthy.
May you live with ease and happiness.
Just as I wish to.
May you be safe.
May you be healthy.
May you live with ease and happiness.
Just as I wish to.
May you be safe.
May you be healthy.
May you live with ease and happiness.
Now think of an acquaintance,
Someone you don't know very well,
And whom you feel neutral to it.
It could be a neighbour,
A colleague or someone else that you see around but do not know very well.
Like you,
This person wishes to experience joy and wellbeing in his or her life.
Send all your wishes for wellbeing to that person,
Repeating the following phrases silently.
May you be happy.
May you be healthy.
May you be free from all pain.
May you be happy.
May you be healthy.
May you be free from all pain.
May you be happy.
Now bring to mind someone whom you have had an unpleasant encounter with,
Someone whom you have some negative feelings for.
It could be someone personal in your life,
Or it could be a public figure whom you dislike.
Just like you,
This person wishes to experience joy and wellbeing in his or her life.
Send all your good wishes to that person,
Repeating the following phrases silently.
Just as I wish to,
May you also live with ease and happiness.
Just as I wish to,
May you also live with ease and happiness.
Just as I wish to,
May you also live with ease and happiness.
Just as I wish to,
May you also live with ease and happiness.
Now expand your awareness and picture the entire world,
The whole globe,
In front of you as a little ball.
Send warm wishes to all living things on the globe who,
Like you,
Want to be happy.
Just as I wish to,
May you live with ease,
Happiness and good health.
Just as I wish to,
May you live with ease,
Happiness and good health.
Just as I wish to,
May you live with ease,
Happiness and good health.
Now picture yourself sitting and meditating.
Send warm wishes and loving kindness to yourself.
If you find it a little difficult,
You can picture yourself as a child.
Think of yourself as a young child of 8 or 9 years old.
Send all your loving kindness to yourself,
Repeating the following phrases silently.
May your life be filled with happiness,
Health and well-being.
May your life be filled with happiness,
Health and well-being.
May your life be filled with happiness,
Health and well-being.
Allow your body to be filled with the warmth of loving kindness.
Take a deep breath in and breathe out.
Take another deep breath in and let it go.
Gently bring your palms together,
Rubbing and warming the palms.
Place your warm palms over your chest and rest them there for a moment,
Feeling the gentle,
Loving pressure of the palms against your body.
Whenever you are ready,
Gently blink your eyes open.
Your loving kindness meditation is complete.
