Find a comfortable position,
Allowing your body to settle into stillness.
Close your eyes gently and take a deep breath,
Feeling the air fill your lungs and release it slowly,
Letting go of any tension.
Center your awareness.
With each breath,
Let your awareness draw into the present moment.
Feel the rhythm of your breath,
The gentle rise and fall,
Anchoring you here and now.
Begin by focusing on yourself.
Imagine a warm,
Glowing light surrounding you,
Embracing you with love and kindness.
Silently,
Tenderly,
Repeat these phrases,
Letting each one resonate in your heart.
May I be happy.
May I be healthy.
May I be safe.
May I live with ease.
Let the warmth of these words embrace you.
If your mind wanders,
Gently guide it back to the rhythm of your breath and the soft glow of loving kindness.
Now bring to mind someone you cherish deeply.
See their face,
Feel their presence and surround them with that same warm light.
Offer them your heartfelt wishes.
May you be happy.
May you be healthy.
May you be safe.
May you live with ease.
Visualize them receiving your love,
Their heart glowing with the light of your kind intentions.
Now think of someone you know,
Perhaps a casual acquaintance.
Picture them in your mind's eye and extend to them the same wishes.
May you be happy.
May you be healthy.
May you be safe.
May you live with ease.
Now turn your attention to someone with whom you have difficulty.
This may be challenging,
But see if you can offer them the light of loving kindness.
Imagine the light softening between you and repeat the phrases May you be happy.
May you be healthy.
May you be safe.
May you live with ease.
Finally let your awareness expand outward.
Imagine the warm,
Glowing light spreading across the world,
Touching every being,
Every creature,
Every life.
Whisper these universal wishes.
May all beings be happy.
May all beings be healthy.
May all beings be safe.
May all beings live with ease.
Breathe deeply,
Feeling the connection to all life.
Slowly bring your focus back to your breath,
The gentle rise and fall.
When you are ready,
Open your eyes softly,
Carrying the essence of loving kindness within you.
