This loving kindness meditation is based on a very long Buddhist tradition spanning over 2,
500 years.
Some Buddhists practice this type of meditation on a daily basis.
Get yourself into a comfortable position.
It's a good idea to stay slightly alert for this meditation.
Feel the floor beneath you,
Holding you up.
Feel your connection to the earth.
You are grounded.
Draw your attention to your breath.
Take a few normal breaths,
Observing where it goes in your body and the length of each inhale and exhale.
Do this without judgment.
It is what it is.
You are just breathing.
Start to imagine your energy field,
The space that your energetic body takes up.
Imagine the energy field of those around you.
Does the energy change with the inhale and exhale?
Does the color change?
Focus now on making each inhale and exhale a little longer and deeper.
Breathing in through the nose,
Breathing out through the nose or mouth.
With each inhale,
Imagine your energy field becoming lighter and brighter.
You can make it sparkle if you like.
Now think about someone who loves you very much.
This could be a person or an animal.
Feel gratitude for them and for their love for you.
I want you to hold your focus on this person while you mentally say these words in your head.
May you be safe.
May you be happy.
May you be healthy.
May you live with ease.
Now I want you to think about someone whom your feelings towards are neutral.
This could be anyone.
Be grateful for the part they play in the world.
In your head,
Say these words to that person.
May you be safe.
May you be happy.
May you be healthy.
May you live with ease.
Now I want you to think of yourself.
Can you picture yourself in your mind's eye?
Think of yourself when you are at your happiest.
See yourself doing something that you love.
And try to see yourself the way that those who love you see you.
See yourself in a loving way.
Now I want you to say the words to yourself quietly in your mind.
May you be safe.
May you be happy.
May you be healthy.
May you live with ease.
Thank you.
Can you think of someone now who irritates you or who has irritated you in the past?
I want you to think about that person and remember that everyone has qualities that can be irritating.
And also qualities that can be endearing.
In your mind,
Say the words to that person.
May you be safe.
May you be happy.
May you be healthy.
May you live with ease.
Thank you.
And finally now,
I want you to think of people all around you.
People who may be sharing the space in this room.
People outside of the room.
People whom you share a planet with.
Think of a huge energy field surrounding the globe.
People whom you share a planet with.
Think of a huge energy field surrounding the globe.
Despite our differences as individuals,
We are all one.
Holding this vision in your mind's eye,
Please say these words again in your mind.
May you be safe.
May you be happy.
May you be healthy.
May you live with ease.
Once again,
Bring your awareness back to yourself.
Think about your heart space.
The middle of your chest and the space around your heart.
Repeat to yourself the following words.
Love,
Love,
I am full of love.
Bring your attention back to your breath.
Breathing in love.
Breathing out love.
Breathing in kindness.
Breathing out kindness.
After a few more breaths,
Bring your attention back to the room.
Thank you for taking part in this loving kindness meditation.
