Find a comfortable position either seated or reclined.
Use pillows or cushions to support yourself so your body can fully relax.
When you're settled,
Close your eyes.
Take a deep breath in through your nose and exhale fully through your mouth.
Take another full breath in and exhale.
Allow your breath to return to its normal rhythm and feel your body relax.
With your eyes closed,
Think of a person close to you who loves you.
It could be someone from the past or the present.
Imagine that person standing on your right side,
Smiling at you and sending you love.
Now imagine another person who loves you standing on your left side.
Imagine their smile and the warmth of their love and support.
As you look around,
Imagine that one by one,
All the people who love you and have loved you are filing in around you,
Creating a circle of support.
Picture all of your friends and loved ones surrounding you,
Smiling and wishing you well.
Try to imagine their faces and feel the warmth of their love and kindness.
Now repeat these words silently as I say them.
May I be happy.
May I be safe.
May I be physically,
Mentally and spiritually sound.
May I live my life with ease.
May I be happy.
May I be safe.
May I be physically,
Mentally and spiritually sound.
May I live my life with ease.
May I be happy.
May I be safe.
May I be physically,
Mentally and spiritually sound.
May I live my life with ease.
Now picture someone you love who you think could use some extra support.
Send good wishes to this person by repeating these words silently after me.
May you be happy.
May you be safe.
May you be physically,
Mentally and spiritually sound.
May you live your life with ease.
May you be happy.
May you be safe.
May you be physically,
Mentally and spiritually sound.
May you live your life with ease.
May you be happy.
May you be safe.
May you be physically,
Mentally and spiritually sound.
May you live your life with ease.
Now picture someone that is an acquaintance but that you don't know well and is someone you feel neutral toward.
Send good wishes to this person by repeating these words after me silently.
May you be happy.
May you be safe.
May you be physically,
Mentally and spiritually sound.
May you live your life with ease.
May you be happy.
May you be safe.
May you be physically,
Mentally and spiritually sound.
May you live your life with ease.
May you be happy.
May you be safe.
May you be physically,
Mentally and spiritually sound.
May you live your life with ease.
Now picture someone with whom you've had a difficult relationship.
Send good wishes to this person by repeating these words after me.
May you be happy.
May you be safe.
May you be physically,
Mentally and spiritually sound.
May you live your life with ease.
May you be happy.
May you be safe.
May you be physically,
Mentally and spiritually sound.
May you live your life with ease.
May you be happy.
May you be safe.
May you be physically,
Mentally and spiritually sound.
May you live your life with ease.
Finally,
Direct your loving kindness to all people.
You could also direct this to a specific population of people that you think could use extra support.
Send good wishes by repeating these words after me.
May you be happy.
May you be safe.
May you be physically,
Mentally and spiritually sound.
May you live your life with ease.
May you be happy.
May you be safe.
May you be physically,
Mentally and spiritually sound.
May you live your life with ease.
May you be happy.
May you be safe.
May you be physically,
Mentally and spiritually sound.
May you live your life with ease.
Take a deep breath in and exhale completely.
Thank you for sharing this loving kindness meditation today.
