Hello and welcome to loving kindness meditation.
Sit or lie down in a comfortable position.
If you are sitting,
Make sure you are reasonably upright and relaxed.
Close your eyes fully or partially.
Take a few deep breaths to settle into your body and into the present moment.
Feel as every single exhale brings you back into your body.
Feel as your body grounds down towards the earth.
Feel inhale and a soft exhale.
Notice how the air enters your nostrils slowly.
Your face is completely relaxed.
Breathing,
Exhaling,
The body is still,
The mind is relaxed.
Don't worry if you still feel overwhelmed with your thoughts and worries.
Try to just focus on your breathing.
Inhaling deeply,
Exhaling softly.
Now place your hands over your heart to remind yourself that you are bringing not only attention but loving attention to your experience.
Feel the warmth of your hands,
The gentle pressure of your hands,
And feel how your chest rises and falls beneath your hands with every breath.
Inhaling deeply,
Exhaling softly.
Now bring to mind a person or other living being who naturally makes you smile.
This could be a child,
Your grandmother,
Your cat or dog,
Whomever naturally brings happiness to your heart.
Perhaps it's a bird outside of your window.
Let yourself feel what it's like to be in that being's presence.
Allow yourself to enjoy the good company.
Breathing deeply,
Exhaling softly.
Now recognize how vulnerable this loved one is,
Just like you,
Subject to sickness,
Aging,
Loss and troubles.
Also this being wishes to be happy and free from suffering,
Just like you and every other living being.
Repeat softly and gently,
Feeling the importance of your words.
May you be safe.
May you be peaceful.
May you be healthy.
May you live with ease.
When you notice that your mind has wandered,
Return to the words and the image of the loved one,
The one that you have in mind.
Savor any warm feelings that may arise.
Go slow.
May you be safe.
May you be peaceful.
May you be healthy.
May you live with ease.
Inhaling deeply,
Exhaling softly,
Repeating these phrases as clearly as you can.
Now add yourself to your circle of goodwill.
Put your hands over your heart and feel the warmth and gentle pressure of your hand for just a moment or for the rest of the meditation.
Now repeating these words,
May you and I be safe.
May you and I be peaceful.
May you and I be healthy.
May you and I live with ease.
Visualize your whole body in your mind's eye.
Notice any stress or discomfort that may be lingering within you and offer kindness to yourself.
May I be safe.
May I be peaceful.
May I be healthy.
May I live with ease.
Inhaling deeply,
Exhaling softly,
Repeating these phrases as clearly as you can.
Now take a few breaths and just rest quietly in your own body,
Savoring the goodwill and compassion that flow naturally from your own heart.
Know that you can return to the phrases anytime that you wish.
Inhaling deeply,
Exhaling softly,
Feel your body fully,
Feel it being light and fully relaxed.
Slowly begin to deepen your breath.
And whenever you feel ready,
Gently open your eyes.
