Welcome to this loving-kindness meditation.
You can lie down or sit comfortably with your spine straight.
Gently close your eyes and bring your awareness inward.
Relax your whole body.
Take a deep breath in,
Hold the air for a moment,
And slowly breathe out.
Think of a person close to you who loves you very much.
It could be someone from the past or the present.
Someone still in life or who has passed.
It could also be a spiritual teacher or guide.
Imagine that person standing on your right side,
Sending you their love.
That person is sending you wishes for your safety,
For your well-being and happiness.
Feel the warm wishes and love coming from that person towards you.
Now bring to mind another person who cherishes you deeply.
Once again someone from the past or the present.
Someone still in life or who has passed.
Imagine that person standing on your left side,
Sending you wishes for your wellness,
For your health and happiness.
Feel the kindness and warmth coming to you from that person.
Now imagine that you are surrounded on all sides by all the people who love you and have loved you.
Picture all of your friends and loved ones surrounding you.
They are all sending you wishes for your happiness,
Well-being and health.
Bask in the warm wishes and love coming from all sides.
You are filled and overflowing with warmth and love.
Now bring your awareness back to the person standing on your right side.
Begin to send the love that you feel back to that person.
You and this person are similar.
Just like you,
This person wishes to be happy.
So send all your love and warm wishes to that person.
Repeat the following phrases silently while thinking of that person.
May you live with ease.
May you be happy.
May you be free from pain.
May you live with ease.
May you be happy.
May you be free from pain.
May you live with ease.
May you be happy.
May you be free from pain.
Now focus your awareness on the person standing on your left side.
Begin to direct the love within you to that person.
That person and you are alike.
Just like you,
That person wishes to have a good life.
Repeat the following phrases silently.
May you live with ease.
May you be happy.
May you be free from pain.
May you live with ease.
May you be happy.
May you be free from pain.
May you live with ease.
May you live with ease.
May you be happy.
May you be free from pain.
Now think of an acquaintance.
Someone you don't know very well.
And towards whom you do not have any particular feeling.
Imagine them standing in front of you.
Looking at you.
You and this person are alike in your wish to have a good life.
So send all your loving wishes to this person.
Say to them.
May you live with ease.
May you be happy.
May you be free from pain.
May you live with ease.
May you be happy.
May you be free from pain.
May you live with ease.
May you be happy.
May you be happy.
May you be free from pain.
Now bring to mind another person toward whom you feel negative.
Someone with whom you have a difficult relationship.
Imagine them standing in front of you.
Notice that this person wishes to be happy just like you.
Send all your good wishes to that person.
Repeating the following phrases silently.
May you be happy.
May you be healthy.
May you be free from all pain.
May you be happy.
May you be healthy.
May you be free from all pain.
May you be happy.
May you be happy.
May you be healthy.
May you be free from all pain.
Now expand your awareness.
And picture the whole globe in front of you as a little ball.
See all the people,
All the animals,
Trees,
Rivers,
Oceans and lakes,
Mountains and hills.
Send warm wishes to all living beings on the globe who like you want to be happy.
Repeat to yourself.
May you all live with ease,
Happiness and good health.
May you all live with ease,
Happiness and good health.
May you all live with ease,
Happiness and good health.
Take a deep breath in and breathe out.
And another deep breath in and let it go.
Notice how your body and mind feel after this practice.
When you're ready,
You may open your eyes.
Thank you for practicing with me today.
Namaste.
