Welcome to this loving kindness meditation.
This meditation is based on the work of American Buddhist nun,
Pema Chodron.
And to begin,
I'd like you to bring your attention to your breath,
Just as it is in this moment.
So start to notice the sensations you feel in your body as you breathe and your breath travels in and out of your body.
Now bring to mind the image of someone that you love and direct the following intention to them as you hold their image in your mind.
May you be free from suffering and the causes of suffering.
May you know happiness and the causes of happiness.
Next,
Bring to mind the image of someone that you feel neutral about.
So maybe this is an acquaintance or someone you've only interacted with in passing,
Such as a cashier or a receptionist.
And again,
You're going to direct the same intention toward them.
May you be free from suffering and the causes of suffering.
May you know happiness and the causes of happiness.
And now bring to mind the image of someone you know who is somewhat challenging for you.
Maybe your relationship is strained or they may even be a person you strongly dislike.
And do your best to direct the same intention to them.
May you be free from suffering and the causes of suffering.
May you know happiness and the causes of happiness.
And finally,
Bring to mind the image of every person in our world and direct the same intention to us all.
May we all be free from suffering and the causes of suffering.
May we all know happiness and the causes of happiness.
This concludes the loving-kindness meditation.
If you wish to continue meditating and sending out the loving-kind intention,
Please do so for as long as you wish.
