Before beginning the practice,
Please find a relaxed and comfortable posture that will help keep your spine straight,
Either seated or lying down.
Now,
Breathe naturally as we begin this meditation.
Imagine a loved one sitting opposite of you,
And a light connects you heart to heart.
Connect with the feelings of affection and warmth you have for this person.
Enjoy the feelings as they fill your body.
Enjoy the feelings as they fill your body.
Next,
Slowly focus on the phrase and repeat internally,
May I be happy.
May I be well.
May I be safe.
May I be peaceful and at ease.
Feeling the warmth of loving kindness filling your body.
Now,
Send these feelings to a loved one.
Picture them in front of you.
And repeat internally.
May you be happy.
May you be well.
May you be safe.
May you be peaceful and at ease.
Now,
Send these feelings to a loved one.
Picture them in front of you.
Now,
Breathing naturally as the light connects you heart to heart,
Repeat internally,
May I be happy.
May I be well.
May I be safe.
May I be peaceful and at ease.
Continuing that connection of light,
Repeat internally,
May you be happy.
May you be well.
May you be safe.
May you be peaceful and at ease.
Feel yourselves bathed in the warmth and light of loving kindness as waves of light come off of both of you,
Healing each other with your waves of light,
Connecting with each other with your waves of light.
Now,
Imagine the white light between you becoming an orb of light that surrounds both of you as your light combines and becomes stronger,
Protecting you both.
As the light is bathing you in the warmth and peace of loving kindness that each of you radiate out to your surroundings.
Include all living beings from the smallest insect to the largest animal.
Project this orb of light surrounding you and your loved one out at increasing intervals.
Starting off with your friend group,
Picture them in a house and picture that orb of light spreading out to encompass all your friends in the whole house.
As each wave of light coming out of you purifies them,
Heals them.
Then expand that orb of light again.
This time,
That orb of light is going to spread out to everyone in your town or city.
Picture it healing them.
Picture the light giving them unlimited compassion and love.
Now,
Repeat this phrase internally.
May we be happy.
May we be well.
May we be safe.
And at ease.
Now,
Enjoy those feelings of warmth and expansion in your body.
Recognize the feelings that flow from your heart out into the universe and the universal connectedness reflected in your own heart.
And repeat again.
May we be happy.
May we be well.
May we be safe.
May we be peaceful.
And at ease.
As you continue to bathe in the warmth of these waves of light,
Shooting out from you and your loved one,
Encompassing all of your friends and your local community.
Imagine your attention to your body and notice your feelings and sensations.
Breathe naturally.
And slowly open your eyes.
This meditation is fantastic at helping you connect with others to helping you dispel anger,
Anxiety,
And other harmful emotions that you may have for others.
This meditation can allow you to find love and compassion.
It can allow us to return into a healing state.
