This is metta or loving kindness meditation.
This is one of my favorite meditation practices.
It's great for those who are newer to meditation because it gives you something to focus on.
It makes it a little easier to keep your mind from wandering so much like it often does.
Loving kindness meditation also helps to cultivate empathy and compassion.
When you're ready,
Choose your comfortable seat or come to lie down on your back.
If you're sitting,
Sit up nice and tall on a cushion,
Block or pillow.
Let your hips be slightly higher than your knees.
If you prefer to lie down on your back,
Take your time to spread yourself out so you can really drop in and fully rest.
Drop your shoulders away from the ears.
Allow your palms to face up if you want more of a receptive energy.
Palms face down for more grounding,
Nurturing energy.
Start to notice your breathing here.
I invite you to breathe in and out through your nose.
Taking three deep breaths.
Start to notice your heart.
Allow to mind a moment,
A memory,
Or maybe a friendship or a connection that brings to mind feelings of love in your heart.
You could think about a moment out in nature,
Maybe a particular friendship or relationship that warms your heart.
With those warm feelings in your heart,
Say inwardly,
May I be happy.
May I be safe.
May I be at peace.
May I be happy.
May I be safe.
May I be at peace.
Now call to mind someone who you love,
Maybe a parent,
Significant other,
Best friend,
And wish the same for them.
May they be happy.
May they be safe.
May they be at peace.
You can imagine like that person sitting right in front of you.
May they be happy.
May they be safe.
May they be at peace.
Let that person go.
Now bring to mind someone more neutral,
Someone you don't have strong feelings about.
Could be the cashier at your coffee shop,
A mailman,
Or a stranger on the subway.
Bring them to mind knowing that they too have struggles and that they also want to be happy and healthy.
Wish these same things for that person.
May they be happy.
May they be safe.
May they be at peace.
May they be happy.
May they be safe.
May they be at peace.
Let this person go.
Call to mind someone you have maybe more negative feelings about.
Someone who irritates you or makes you feel angry.
You don't have to pick the most difficult person in your life,
But someone who is a little bit harder.
With them in mind,
To the best of your ability,
Wish the same for them.
May they be happy.
May they be safe.
May they be at peace.
May they be happy.
May they be safe.
May they be at peace.
Releasing this person.
And widening our awareness now.
Thinking of all people.
All people on earth and mind.
May all people be safe.
May all people be happy.
May they all be in peace.
This includes ourself.
May we all be happy.
May we be safe.
May we all be at peace.
Releasing these people from the mind.
Take a few breaths and notice any changes you may feel.
Without judgment,
Notice your breath.
Any emotions that may have come up.
Areas of tension in the body.
Areas of softness.
Take a moment,
Place your hands over your heart.
Take a moment to be grateful for yourself for taking the time to practice today.
Taking your time preserving this state that you've created for yourself.
When you're ready,
You can gently open your eyes.
Wishing you all happiness,
Safety,
And peace.
