Welcome to this loving-kindness meditation.
Finding a comfortable position,
Either seated or lying down.
Getting in a position that is comfortable but also allows us to be awake and alert.
Being present and giving ourselves this time.
Aligning the head,
Neck and shoulders in a posture that allows the breath to flow most easily.
Gently closing the eyes if that feels comfortable or simply softening the gaze and looking at the floor a few Breathing in and breathing out.
Perhaps gently placing a hand on the heart and the other on the belly.
In this practice we will cultivate feelings of love,
Compassion and kindness towards ourselves.
Taking a moment to think about the qualities,
Characteristics that you like about yourself.
It doesn't have to be anything big or major.
Simply allowing yourself to focus on the goodness within you,
Your positive traits,
Perhaps the things that others might compliment or comment about you.
Allowing your attention to dwell in this area for a moment.
Tuning in and recognizing that yes,
Indeed,
There are things about myself that I do like.
And with a sense of appreciation for yourself.
Offering these words of compassion and kindness.
May I be happy.
May I be healthy.
May I feel safe and connected.
May I live with ease and in peace.
May I be happy.
May I be healthy.
May I feel safe and connected.
May I live with ease and in peace.
May I be happy.
May I be healthy.
May I feel safe and connected.
May I live with ease and in peace.
Allowing these words of kindness and compassion to sink in.
Allowing yourself to marinate in these words.
May I be happy.
May I be healthy.
May I feel safe and connected.
May I live with ease and in peace.
May I be happy.
May I be healthy.
May I feel safe and connected.
May I live with ease and in peace.
May I be happy.
May I be healthy.
May I feel safe and connected.
May I live with ease and in peace.
Allowing ourselves to recognize that these words of loving kindness we freely offer to those we love,
To those we care for,
Our friends,
Our family members,
Our neighbors,
Even the clerk at the store.
Allowing ourselves to recognize that we too are deserving of the same love,
Kindness,
And compassion that we freely offer to others.
Allowing these words to envelope your entire being like a warm blanket.
May I be happy and at peace.
May I be free from suffering.
May I be filled with love and compassion.
May I accept myself just as I am.
May I be happy and at peace.
May I be free from suffering.
May I be filled with love and compassion.
May I accept myself just as I am.
May I be happy and at peace.
May I be free from suffering.
May I be filled with love and compassion.
May I accept myself just as I am.
Allowing these words to wash over you.
To warm you like the warmth of the sun.
Gently beating down on your entire being.
Filling you up with warmth,
Kindness,
Gentleness,
Love,
And kindness,
And compassion.
Repeating these phrases once again.
May I be happy.
May I be healthy in body and mind.
May I feel safe wherever I go.
May I feel connected to myself and to others.
May I live with ease and in peace.
Allowing ourselves to recognize the inherent worthiness we all contain.
And therefore we are all worthy of love,
Kindness,
And compassion.
Dwelling in this bath of positivity,
Warmth.
May I be happy.
May I be healthy.
May I feel safe and connected.
May I live with ease and in peace.
May I be happy.
May I be healthy.
May I feel safe and connected.
May I live with ease and in peace.
May I be happy.
May I be healthy.
May I feel safe and connected.
May I live with ease and in peace.
Feeling this love and compassion expanding within you and allowing it to radiate outwards.
Gently bringing the attention back to the present moment.
Back to the body and the breath.
Breathing in and breathing out.
Knowing that you can return to this practice of loving-kindness whenever you need to cultivate compassion and love within yourself.
