Begin by finding a comfortable shape,
Whatever that may be for you and your body today.
It can be sitting cross-legged,
Sitting in a chair,
Standing,
Or even laying down.
Soften your focus or close your eyes if you're comfortable closing the eyes.
Now focus your attention within.
Notice the feelings and sensations that are happening in your body right now.
Bring your attention to your heart center.
Feel the subtle movements in the body as you breathe.
And take a few mindful breaths.
Breathe in fully,
Exhale completely.
Now picture in your mind someone you love.
This can be a family member,
A close friend,
Or even a pet.
Someone who you can easily wish happiness and love to.
Picture this being sitting in front of you.
Look at them and look into their eyes.
Begin to experience the feelings of love towards this being and allow the feelings to fill your whole body.
And then sending these feelings to this being and wishing them well.
May they be filled with loving kindness.
May they be healthy.
May they be peaceful and at ease.
May they be happy.
Now picture in your mind someone you like.
This could be a co-worker,
Perhaps a new friend.
And picture this being sitting in front of you.
And looking at them,
Looking into their eyes.
And just like the person you love,
This person too wishes to be happy and to have a good life.
And sending this being those feelings of love and wishing them well.
May they be filled with loving kindness.
May they be healthy.
May they be peaceful and at ease.
May they be happy.
Now picture in your mind someone you feel neutral towards.
Maybe someone that you don't really know.
This could be someone that you see in the neighborhood.
Maybe someone that works at the grocery store that you frequent.
And picture this being in front of you.
And just like the person that you love,
This person too wishes to be happy and to have a good life.
And now sending this being those feelings of love and wishing them well.
May they be filled with loving kindness.
May they be healthy.
May they be peaceful and at ease.
May they be happy.
Now picture someone in your mind that you might perhaps have some negative feelings towards.
Maybe someone that you've had trouble getting along with.
And then picture this person or being in front of you.
And just like the person you love,
This person too wishes to be happy and to have a good life.
And now sending this being those feelings of love and wishing them well.
May they be filled with loving kindness.
May they be healthy.
May they be peaceful and at ease.
May they be happy.
Now expand your awareness and picture the whole globe.
Picture the world as a ball in front of you.
And just like the person you love,
All living beings on the globe all want to be happy and to have a good life.
And sending these feelings of love and wishing the whole globe well.
May all beings be filled with loving kindness.
May all beings be healthy.
May all beings be peaceful and at ease.
May all beings be happy.
Now picture in your mind yourself.
Picture yourself sitting in front of you.
And looking at yourself.
Look into your own eyes.
And just like everyone else.
You too deserve love and to have a good life.
Now sending yourself love.
And wishing yourself well.
May I be filled with loving kindness.
May I be healthy.
May I be peaceful and at ease.
May I be happy.
Now take a deep breath in.
And a long breath out.
And another inhale here.
And exhale to let it go.
Focus your attention within.
Notice the feelings and sensations that are happening in your body right now.
Bring to mind the feelings of loving kindness.
Let it fill your whole being.
Then let these feelings ease.
And focus back on your breath.
And when you're ready.
You can open the eyes.
And continue on with your day.
