My name is Amanda Rodd,
And I want to thank you for choosing to meditate with me today.
It's an honour to do this loving kindness meditation with you.
Loving kindness is a mindfulness practice designed to increase love and compassion for ourselves and others.
Let's begin.
Sit or lie down in a quiet space where you won't be disturbed.
Gently close your eyes and focus on going within.
Breathe slowly and deeply,
Opening the palms of your hands and relaxing your body.
We are going to start this practice by sending loving kindness toward ourselves,
And then we will choose other people to send loving kindness to.
Focus on your heart space and the love in your heart.
Breathe in and out of your heart and start radiating love and kindness to yourself by reciting these positive wishes in your mind or out loud.
May I be happy.
May I be healthy.
May I be at peace.
Repeat these words slowly and focus on the meaning of each word as you say it in your mind or out loud.
If you have distracting thoughts,
Just notice them as they come and go,
And gently bring your mind to the top of your head.
May I be happy.
May I be healthy.
May I be at peace.
Continue until you feel yourself in the center of your mind.
May I be at peace.
Continue until you feel yourself immersed in loving kindness.
May I be happy.
May I be healthy.
May I be at peace.
Now add any other positive wishes of your own.
Notice how it feels in your body to be immersed in loving kindness.
This may be a new feeling for you,
So just notice and be aware without judgment.
You may start to feel a warmth radiating from within and out.
You may notice your muscles relaxing and a smile coming to your face.
Bring an image of yourself to mind that represents these wishes.
See yourself in your mind's eye doing things that reflect your happiness.
See your body and mind healthy and how this creates positivity in your life.
Notice what you are doing being completely at peace with yourself and those around you.
May I be happy.
May I be healthy.
May I be at peace.
Now bring someone to mind that you would like to send loving kindness to.
Focus on your heart space and your mind.
May you be happy.
May you be healthy.
May you be at peace.
Repeat the positive wishes for this person.
May you be healthy.
May you be at peace.
Repeat these words slowly and meaningfully as you see this person in front of you.
Send them love and kindness as you repeat the words,
May you be happy.
May you be healthy.
May you be at peace.
Repeat this practice for other people in your life.
Maybe someone you are angry at.
Difficult or challenging people in your life and then all beings.
May you be happy.
May you be healthy.
May you be at peace.
This practice today is now coming to an end.
Finish your final round of positive wishes and then sit in stillness for a moment.
Notice and observe how you feel.
I encourage you to use this practice as often as needed.
I would love to hear what you thought of this practice.
Please leave a review after you are finished listening and let me know how you felt after the practice was finished.
When you are ready,
Take a final deep breath,
Noticing yourself back in the space you're in.
Feeling the chair or the bed underneath you.
Hearing the sounds in the room or in the space you're in.
Gently moving your body and then slowly opening your eyes.
