This guided meditation exercise is designed to help you cultivate greater feelings of compassion,
Warmth,
Openness and an attitude of kindness and love to self and to others.
So taking a moment to find a comfortable position either sitting or lying down and you may like to gently close your eyes and starting with taking a few deep breaths and bringing to mind someone who is easy for you to love.
It might be a person,
Might be a pet and directing these sentiments to them now.
Imagine saying to them,
May you be happy,
May you find ease,
May you have joy and may you abide in peace.
And now bringing to mind someone else you love,
Might be a friend,
Might be a family member,
Another loved one and imagine directing these sentiments to them.
May you be happy,
May you find ease from suffering,
May you be well,
May you have joy and may you abide in peace.
And now bringing to mind a larger group of loved ones,
Whoever is in your close circle,
Family and friends,
People who are special to you.
May you be happy,
May you find ease from suffering,
May you be well,
May you live in joy and may you abide in peace.
Expanding the circle now to include people you might interact with on a daily basis,
People you interact with throughout the day,
Some of them you may know well,
Some of them you may not know well at all.
And imagine sending them these thoughts,
May you be happy,
May you find ease,
May you be well,
May you abide in peace.
Expanding the circle now even further to include all of the people living in your local area,
Your community and directing these sentiments to them now.
May you be happy,
May you find ease,
May you be well,
May you abide in peace.
Expanding the circle further to include people across the country,
May you be well,
May you find ease,
May you be happy,
May you abide in peace.
And now expanding the circle to include the entire globe,
May you be well,
May you find ease from suffering,
May you be happy and may you abide in peace.
And including now all beings,
All animals,
All people on the earth.
May you be well,
May you be free from suffering,
May you find ease and peace and joy.
And imagining all of those people and beings now directing those same sentiments back to you,
Saying to you,
May you be happy,
May you be free from suffering,
May you live with ease and peace and joy.
And seeing if you can direct these same sentiments to yourself now,
As you say gently to yourself,
May I be well,
May I find ease,
May I be free from suffering,
May I live in peace and joy.
