Loving Kindness Meditation

Today let's visit my favorite meditation,

The loving-kindness.

Go ahead find a comfortable seated position and gently close your eyes.

Take a deep breath in through your nose,

Fill your lungs up completely,

And exhale slowly through your mouth,

Releasing any tension.

Begin by bringing awareness to your heart.

Start to imagine a warm glowing light there,

Radiating love and kindness.

And with every breath feel this light glowing brighter and warmer.

And now silently repeat these phrases to yourself.

May I be happy.

May I be healthy.

May I be safe.

May I live with ease.

And allow these words to sink in,

Filling you with a sense of warmth and compassion.

Next bring to mind someone you care about deeply,

Someone you love,

And start to imagine them surrounded by this warm glowing light.

Visualize them engulfed in love and kindness.

And now silently repeat the same phrases for them.

May you be happy.

May you be healthy.

May you be safe.

May you live with ease.

Now bring to mind somebody that you've had difficulties with,

Either now or a time in the past,

And extend this loving-kindness towards them.

Visualize them surrounded in the same warm light and repeat.

May you be happy.

May you be healthy.

May you be safe.

May you live with ease.

Take one more deep breath in.

Hold for just a moment at the top.

And on your exhale now gently open your eyes.

Carry this sense of loving- kindness and compassion with you throughout your day.