This is a loving kindness meditation.
Loving kindness is about finding compassion for yourself and others,
Opening up your heart to receive and give love.
Find yourself in a comfortable position,
Either laying down on your back,
Sitting upright in a chair,
Or sitting on the floor.
Place your hands over your heart and together we'll take a few deep breaths.
Breathe in one,
Two,
Three.
Hold one,
Two,
Three.
Breathe out one,
Two,
Three.
Breathe in one,
Two,
Three.
Hold one,
Two,
Three.
Breathe out one,
Two,
Three.
Breathe in one,
Two,
Three.
Hold one,
Two,
Three.
Breathe out one,
Two,
Three.
Now I want you to picture in your mind someone you love.
When you see their face,
They bring a smile to your face.
Picture them standing in front of you.
Look them in the eye and say out loud,
May you be happy.
May you be healthy.
May you be at peace.
May you be happy.
May you be healthy.
May you be at peace.
Now bring to mind someone neutral,
Someone you don't know.
It could be a person you passed on the street or someone who checked you out in a store.
Picture them standing in front of you.
Look them in the eye and say out loud,
May you be happy.
May you be healthy.
May you be at peace.
May you be happy.
May you be healthy.
May you be at peace.
Now picture someone who challenges you,
Who you may find difficult to love right now.
Picture them standing in front of you and look them in the eye and say out loud,
May you be happy.
May you be healthy.
May you be at peace.
May you be happy.
May you be healthy.
May you be at peace.
Now imagine looking in a mirror at yourself.
Look yourself in the eye and say out loud,
May I be happy.
May I be healthy.
May I be at peace.
May I be happy.
May I be healthy.
May I be at peace.
Now imagine your heart shining a bright white light in front of you,
Covering the entire earth.
Feel the energy from the earth coming out from within you.
Feel your connectedness to everyone and everything around you.
We are all connected to each other.
And now say out loud,
May we be happy.
May we be healthy.
May we be at peace.
May we be happy.
May we be healthy.
May we be at peace.
Take a big deep breath in and out.
Another deep breath in and let it out.
Feel the love,
The kindness,
And the compassion you just created within yourself and that you spread to everyone around you.
