Welcome to a loving kindness meditation.
Begin by finding a comfortable place to either sit or lay down.
If you're sitting,
Make sure your spine is tall and your shoulders are back.
Begin to close your eyes down.
Inhale.
Exhale.
Imagine yourself alone in a large,
Bright room.
The room is big and airy.
There are windows all around the room and the afternoon sun shines in.
It is warm.
You are sitting on a chair and your feet are on the ground.
Directly across from you is an empty chair.
Now bring to mind someone you love and imagine that person sitting in the chair across from you.
Just the first person that comes to mind.
Once you see that person sitting in the chair across from you,
Look them in the eyes,
See their face and their smile.
And in your mind send them the following thoughts.
May you be happy.
May you be healthy.
May you be free.
Then that person gets up and leaves the room.
Now imagine an acquaintance,
Maybe someone you work with,
Someone you see every day in the gas station or grocery store.
And imagine them sitting in the chair across from you.
Look them in the eyes and send them the following thoughts.
May you be happy.
May you be healthy.
May you be at peace.
May you be free.
Then that person gets up and leaves the room.
Now think of someone who has hurt you.
Once you have that person in your mind,
Imagine them in the chair across from you.
See if you can look them in the eyes and send them the following thoughts.
May you be happy.
May you be healthy.
May you be at peace.
May you be free.
And then that person gets up and leaves the room.
Finally,
Imagine that chair across from you disappears.
And in its place,
A giant full-length mirror appears.
You can see yourself in the mirror.
Look yourself in the eyes.
Maybe smile at yourself.
Now send yourself the same thoughts.
May I be happy.
May I be healthy.
May I be at peace.
May I be free.
Inhale.
Exhale.
Slowly begin to come back to the room,
Wherever you're sitting or laying.
Wiggle your fingers and toes.
Take a soft breath in.
And a soft,
Slow exhale out.
Begin to blink your eyes open.
Namaste.
