The loving kindness meditation is a powerful,
Skillful practice for developing self-compassion and compassion towards others,
Especially when we bump up against those sometimes harsh edges of our personalities and differences.
This loving kindness meditation can be very helpful in reconnecting with the natural state of being loving and kind.
So take a comfortable seat and notice your breath.
Notice how your body feels in this moment.
Where do you feel the breath moving through your body?
What other sensations do you observe within your body as you sit?
As you follow each step of this meditation,
Perhaps notice the shifting sensations within your body.
You might even notice shifting emotions and thoughts.
If you'd like,
Close your eyes or rest your gaze softly.
Whatever helps you to be more attentive to your internal experiences.
Maybe you can open to a state of being curious as you move through this meditation process.
First bring to mind someone towards whom it is easy for you to feel benevolence,
Loving kindness,
And friendliness.
Perhaps someone whom you love very dearly,
For whom it is easy for you to feel these warm feelings of love.
And say these words to yourself or aloud with this person in mind.
May you be filled with loving kindness.
May you be well.
May you be peaceful and at ease.
May you be happy.
May you be filled with loving kindness.
May you be well.
May you be peaceful and at ease.
May you be happy.
May you be filled with loving kindness.
May you be well.
May you be peaceful and at ease.
May you be happy.
Now notice how this feels within your body to have offered this loving kindness towards this person for whom you care deeply.
And as you sit in this space,
Bring your own self to mind.
And with a sense of benevolence,
Loving kindness,
And friendliness towards yourself,
Say these words.
May I be filled with loving kindness.
May I be well.
May I be peaceful and at ease.
May I be happy.
May I be filled with loving kindness.
May I be well.
May I be peaceful and at ease.
May I be happy.
May I be filled with loving kindness.
May I be well.
May I be peaceful and at ease.
May I be happy.
Noticing how this feels within your body to have opened to this feeling of loving kindness towards yourself.
And now bring to mind someone towards whom you feel more neutral.
Perhaps someone you don't know very well,
For whom you have no strong feelings in one way or another.
And say these words with this person in mind.
May you be filled with loving kindness.
May you be well.
May you be peaceful and at ease.
May you be happy.
May you be filled with loving kindness.
May you be well.
May you be peaceful and at ease.
May you be happy.
May you be filled with loving kindness.
May you be well.
May you be peaceful and at ease.
May you be happy.
Now this can be a challenging one,
But all the more impactful.
Bring to mind someone towards whom it may be difficult for you to feel this benevolence,
Loving kindness or friendliness.
Perhaps someone who might bring about ill or unsettling feelings within you.
And say these words with this person in mind.
May you be filled with loving kindness.
May you be well.
May you be peaceful and at ease.
May you be happy.
May you be filled with loving kindness.
May you be well.
May you be peaceful and at ease.
May you be happy.
May you be filled with loving kindness.
May you be well.
May you be peaceful and at ease.
May you be happy.
And finally,
Embracing the whole world in your heart and mind as you say these words.
May all beings everywhere be filled with loving kindness.
May all beings be well.
May all beings be peaceful and at ease.
May all beings be happy.
May all beings be filled with loving kindness.
May all beings be well.
May all beings be peaceful and at ease.
May all beings be happy.
May all beings be filled with loving kindness.
May all beings be well.
May all beings be peaceful and at ease.
May all beings be happy.
Taking your time,
Notice how this feels within your body.
Is where you feel this loving kindness presenting as sensations in your body.
How it feels to send this out to the whole world,
Including yourself.
Imagine staying with this as long as you desire.
In each moment,
As you relate to yourself with others,
Interacting with the world around you.
As you continue to send loving kindness to yourself and all beings everywhere.
May all beings be well.
