Welcome to this loving-kindness meditation.
Today you're invited to experience this simple practice of offering warmth and compassion to others and to yourself.
Over time,
This practice has been shown to reduce stress and self-criticism.
And open the heart toward connection.
It's a simple way to relieve our hearts from the burdens of judgment.
And isolation.
A way to tune into our shared humanity.
Accepting ourselves and each other as we are.
And wishing each other well.
Let's begin.
Finding a comfortable position.
And feeling the weight of the body.
And when you're ready,
Letting your eyes close or your gaze soften.
And taking a slow breath in through the nose.
And letting you go completely through the mouth.
Letting the breath settle into its own rhythm.
And bringing to mind someone who is easy to care about.
Could be a person.
Or even a pet.
In your life.
Someone whose happiness matters to you.
Holding them in your mind.
And silently offering them these simple wishes.
May you be happy.
May you be healthy.
May you live with ease.
Notice any sensation in the body.
When you wish them well.
Maybe a warmth.
Of fullness.
Or a softening cream.
Or nothing in particular.
Whatever you find is just fine.
And now bringing to mind someone who may be having a hard time right now.
Someone carrying something heavy.
You don't need to fix anything for them.
Just seeing them clearly.
And offering them the same wishes.
May you be happy.
May you be healthy.
May you live with ease.
And you might even call to mind.
Someone who feels a little challenging to love.
Someone who you might tend to judge or resist or wish were different.
And offering the same compassion.
The same wishes for their well-being.
May you be happy.
May you be healthy.
May you live with ease.
Noticing again any sensation in the body.
And now turning to yourself.
It's natural to hesitate here.
But you are having a human life too,
With all its weight,
Its complications,
Its uncertainty.
You are also navigating this complex journey called life as best you can.
So offering yourself the same three wishes.
May I be happy.
May I be healthy.
May I live with ease.
If any part of this practice felt like a stretch,
That's okay.
Just choosing kindness is the practice.
And finally,
Widening out.
To everyone who's struggling,
Everyone who is trying.
Everyone who's doing their best.
May we all be happy.
May we all be healthy.
May we all live with ease.
When you're ready.
Taking an easy,
Slow breath in.
And then letting it go.
Letting your awareness return to the room.
And gently open your eyes.
Wishing you so well.
Take care,
And I'll see you again soon.
