Welcome to your practice today.
This is a practice called loving kindness.
In this practice we get to send kind wishes and thoughts to people in our lives and even to ourselves.
Let's go ahead and begin.
First sit tall and proud of who you are.
Notice if your shoulders are lifted up at all and see if you can drop them down just an inch more.
Can you notice where you're sitting and get your seat to feel a little heavier?
Your eyes can close or they can be open.
Always your choice.
First,
We will send kind thoughts to ourselves.
In your mind repeat these kind wishes.
May I be happy.
May I be healthy and strong.
May I be safe.
May I know how much I'm loved.
May I live at peace.
Take a moment to notice how it feels in your body to send kind thoughts to yourself.
Being kind to yourself is like being your own best friend.
Now picture someone that you love.
It could be a parent,
A teacher,
A grandparent or even a pet.
Consider imagining them sitting across from you or even thinking about what you like to do with this person.
Now you'll send kind wishes to them.
May you be happy.
May you be healthy and strong.
May you be safe.
May you know how much you are loved.
May you live at peace.
Now what does it feel like to wish someone you care for kind wishes?
Now picture someone you neither like or dislike.
Maybe someone you don't know particularly well but you see here and there like a neighbor,
Someone at the store,
Someone at church or your school.
Now you will send kind wishes to that person.
May you be happy.
May you be healthy and strong.
May you be safe.
May you know how much you are loved.
May you live at peace.
Can you notice what it feels like to wish that person kind wishes?
Now picture someone that you are having a bit of a difficult time with.
It could be a parent,
A sibling,
Teacher or even a friend.
Now you will send kind wishes to that person.
May you be happy.
May you be healthy and strong.
May you be safe.
May you know how much you are loved.
May you live at peace.
What does it feel like to wish that person kind wishes?
Lastly we will send kind wishes to all beings on the planet.
May all beings be happy.
May all beings be healthy and strong.
May all beings be safe.
May all beings know how much they are loved.
May all beings live at peace.
Using this meditation helps us feel more positive and compassionate towards others.
It helps us to realize that we all want the same thing in life.
To be loved,
Cared for,
Safe and happy.
Take a deep breath in and feel your whole self fill up with breath.
Let a very long breath out.
When you hear the time you can open your eyes and lift your head.
The practice will be over.
