Welcome to this loving kindness meditation.
Make sure you're sitting or lying down somewhere where you won't be disturbed.
Try and keep your back straight if you're sitting down and sit comfortably with your feet firmly planted.
If you're lying down,
Move your arms slightly away from your body with your palms facing upwards.
Gently close your eyes.
Start taking some slow deep breaths but let it be natural.
If you feel like you want to breathe more quickly,
That's okay.
Just focus on your breath coming in and out of your nose.
Whatever thoughts come up as you're doing this practice,
Try to let them pass through you.
Don't get too attached to them.
Just watch them as they float away.
In your mind,
I want you to repeat these words.
May I be safe.
May I be happy.
May I be peaceful.
May I be healthy.
May I be loved.
It might feel a bit strange at first.
That's okay.
May I be safe.
May I be happy.
May I be peaceful.
May I be healthy.
May I be loved.
Continue to breathe and watch your breath in between thinking these phrases.
May I be safe.
May I be happy.
May I be peaceful.
May I be healthy.
May I be loved.
Now I want you to picture somebody you're very fond of.
A friend,
A spouse,
A family member.
Picture their face in your mind and then say to them,
May you be safe.
May you be happy.
May you be peaceful.
May you be healthy.
May you be loved.
If it's helpful,
You can think about the energy in your heart chakra glowing green towards them.
May you be safe.
May you be happy.
May you be peaceful.
May you be healthy.
May you be loved.
Continue to breathe in and out of your nose,
Watching your breath between thinking these phrases.
May you be safe.
May you be happy.
May you be peaceful.
May you be healthy.
May you be loved.
Now think of someone that you maybe see every day,
Who you're not particularly close to.
You don't have any strong feelings,
Either positive or negative.
They're a neutral person in your life.
Picture their face as best you can and in your mind repeat these phrases.
May you be safe.
May you be happy.
May you be peaceful.
May you be healthy.
May you be loved.
May you be safe.
May you be happy.
May you be peaceful.
May you be healthy.
May you be loved.
If your mind wonders,
Don't worry.
Just come back to these phrases.
May you be safe.
May you be happy.
May you be peaceful.
May you be healthy.
May you be loved.
Now picture someone that perhaps you struggle a bit with.
Maybe there's a bit of conflict there,
Some tension.
Picture them sitting opposite you.
Continue to breathe gently through your nose.
And in your mind,
Look them in the eye and repeat these phrases.
May you be safe.
May you be happy.
May you be peaceful.
May you be healthy.
May you be loved.
You might feel lots of different feelings come up.
That's okay.
Let them pass through you.
Don't try and stop them or push them down.
Just keep breathing and repeat these phrases.
May you be safe.
May you be happy.
May you be peaceful.
May you be healthy.
May you be loved.
If it feels tricky or sticky,
Just go back to focusing on your breath in and out of your nose.
May you be safe.
May you be happy.
May you be peaceful.
May you be healthy.
May you be loved.
Now think of all the people in your town or city or village or county where you live.
Think about what that map would look like.
And think about all of those souls within the place that you live.
May you be safe.
May you be happy.
May you be peaceful.
May you be healthy.
May you be loved.
May you be safe.
May you be happy.
May you be peaceful.
May you be healthy.
May you be loved.
Continue to watch your breath between repeating these phrases.
May you be safe.
May you be happy.
May you be peaceful.
May you be healthy.
May you be loved.
Now think about the country where you live.
The entire country.
All those millions of people.
Think about your heart center and your heart chakra.
And think about holding all of those people in your heart as you repeat in your mind.
May you be safe.
May you be happy.
May you be peaceful.
May you be healthy.
May you be loved.
May you be safe.
May you be happy.
May you be peaceful.
May you be healthy.
May you be loved.
May you be safe.
May you be happy.
May you be peaceful.
May you be healthy.
May you be loved.
Now picture the whole earth in your mind.
The globe slowly turning.
And picture it inside your heart.
And you're going to repeat these phrases,
Thinking of all living creatures on the earth and the earth itself.
May you be safe.
May you be happy.
May you be peaceful.
May you be healthy.
May you be loved.
Let any thoughts or feelings float through you.
Try not to push them down or reject them.
Watch your breath.
May you be safe.
May you be happy.
May you be peaceful.
May you be healthy.
May you be loved.
If you'd like you can put your hands over your heart or in prayer position.
May you be safe.
May you be happy.
May you be peaceful.
May you be healthy.
May you be loved.
Take in a deeper breath now in through your nose and out through your mouth.
And once more in through your nose.
Out through your mouth.
And one more time.
In through your nose.
And out through your mouth.
Gently open your eyes.
Have a wonderful day.
