Loving Kindness Meditation For Self & All Beings

Go ahead and find your comfortable resting position.

You might sit upright with your hands opening your lap or recline back and let your body soften into support.

Let the body rest.

Let the breath be natural.

Let this be a moment of tender attention,

A pause to turn inward and meet the heart exactly where it is.

Let yourself arrive.

You might place a hand on your heart or anywhere else that feels comforting.

Feel the warmth of your touch.

Feel the breath in your body rising and falling like waves on a quiet shore.

You don't need to force emotion.

Let the words be like seeds.

You're planting them in the soil of your being.

Even if you don't feel love right now,

You're offering the intention of love to yourself.

And that is enough.

Now gently say to yourself,

Either out loud or silently in your mind,

May I be held in loving kindness.

May I feel safe and protected.

May I be gentle with my heart.

May I live with ease.

Let yourself pause and notice your breath.

Now bring to mind someone who's dear to you.

Someone whose presence brings ease,

A friend,

A mentor,

A loved one,

A pet.

Imagine them sitting beside you,

Glowing gently with their own light.

And offer these phrases to them.

May you be surrounded by loving kindness.

May you feel safe and at home in your body.

May you know the joy of your own goodness.

May your life unfold with grace.

Breathe,

And let the feelings of care ripple outward like soft waves.

Now picture someone neutral,

Someone you see but don't know well.

The grocery store clerk,

The person who delivers the mail,

Or perhaps someone walking by the window.

Let them come into the heart space too.

And say gently,

Just like me,

You long to be happy.

Just like me,

You want to feel loved.

May you be held in kindness.

May you feel peace.

Now if it feels safe,

Bring to mind someone who has been difficult.

Someone who challenges you.

Not the most painful person,

Just someone who's hard to love.

And imagine them not in their worst moment,

But as a human being with struggles,

With wounds you may never see.

Offer what you can.

May you be freed from the suffering that causes harm.

May your heart soften and awaken.

May you be held in compassion.

And now widen the circle even more,

And include your neighbors,

Your community,

Those who are joyful,

And those who are hurting.

Include the ones you love and the ones you've never met.

Include the trees,

The rivers,

The stars.

May all beings be held in loving kindness.

May all beings feel safe.

May all beings dwell in peace.

May all beings be free.

Breathe.

Let yourself rest here.

Soften into the quiet.

No need to do anything.

Just rest in this presence,

Wide,

Kind,

Alive.

And when you're ready,

Gently open your eyes and continue with your day.