Begin by finding a comfortable and quiet place to sit or lie down.
Close your eyes if you're comfortable with that.
And take a few deep breaths.
To relax and settle into this moment.
Start by focusing on yourself.
Bring your attention to your heart centre.
Imagine a warm,
Loving light.
Beginning to glue from there.
As light represents the love and compassion within you.
Continue to focus on breathing slowly and deeply.
As the light begins to grow.
All around you.
Beginning.
From your heart center.
As you breathe deeply.
Repeat these words silently to yourself.
May I be happy.
May I be healthy.
May I be safe.
May I be at ease.
May I be happy.
May I be healthy.
May I be safe?
May I be at ease.
Feel the warmth of the words.
And the love you're sending to yourself.
Allow any tension or self-criticism to melt away.
With each repetition.
Now bring to mind someone you love deeply,
A family member,
A close friend,
Perhaps a pet.
Someone who has shown you great care and support.
Picture them in your mind's eye.
And all their amazing beauty.
I repeat these words for them.
With fulfilling.
And emphasis.
May you be happy.
May you be healthy.
May you be safe.
May you be at ease.
May you be happy.
May you be healthy.
May you be safe.
May you be at ease.
Feel the warmth.
Of love and compassion.
Emanating from your heart and radiating towards this person.
Enveloping them with the best wishes and the kindest love.
Now take your attention to think of someone you interact with regularly.
But someone you may not know very well.
For example,
A co-worker.
A neighbour.
Or someone you've seen around your community.
For this person.
As best you can.
And repeat the words which you know so well by now.
Me you be happy.
May you be healthy.
May you be safe.
May you be at ease.
Will you be happy?
May you be healthy.
May you be safe.
May you be at ease.
Extend your goodwill and loving kindness to this person.
Even if you don't have a strong personal connection with them.
Picture the warmth,
Love,
Light and kindness flowing from your heart towards this person.
Now,
Bring to mind someone with whom you have a challenging relationship.
Or someone you have perhaps negative feelings towards.
This may be difficult.
But remember the purpose of this meditation is to cultivate compassion.
Through the person as best you can.
And repeat the words for them.
May you be happy.
May you be healthy.
May you be safe.
May you be at ease.
You be happy.
May you be healthy.
May you be safe.
May you be at ease.
Sending loving kindness to someone you have difficulties with.
Can help to heal and transform your relationship with them.
Picture the warmth and love hitting to this person.
Expand your loving-kindness to incorporate all living beings,
Extending it to every corner of the world.
Repeat these words for all beings.
May all beings be happy.
May all beings be healthy.
May all beings be safe.
May all beings live with ease.
May all beings be happy.
May all beings be healthy.
May all beings be safe.
May all beings live with ease.
Imagine the light of your love and compassion radiating out from your heart.
Embracing all beings as it transcends boundaries,
Differences,
Space,
And time.
Take a few deep breaths.
Slowly bringing your awareness back to the present moment.
If your eyes were closed,
Gently open them.
Feel the warmth and love within your own heart.
And carry this feeling with you into the rest of your day.
Loving kindness can be a powerful tool for cultivating love and compassion.
Not only for others,
But for ourselves as well.
Practice it regularly to deepen your sense of empathy.
And connection with the world around you.
Thank you for taking this time for yourself.
And for others.
Have a wonderful day.
