Welcome to this guided meditation for loving kindness.
This is a gentle practice to open your heart,
Nurture compassion,
And send warmth and care to yourself and others.
It can be done seated or lying down.
Find a comfortable position.
Close your eyes.
Take a slow,
Deep breath in through your nose.
Take a slow,
Deep breath in through your mouth.
Gently exhale through your mouth.
Another slow breath in through your nose.
And gently exhale through your mouth.
Return to your normal breathing for the next few breaths.
Allow your face and jaw to relax.
Feel your body begin to settle into a sense of ease.
Gently rest your awareness on your heart,
Sensing each inhale and exhale moving through the center.
Start by offering loving kindness to yourself.
Let these words be a tender reminder that you are as deserving of compassion and care as anyone else.
Silently repeat,
May I be filled with loving kindness.
May I be saved.
May I be happy.
May I be healthy.
May I live with ease.
Bring to mind someone you care about deeply,
Someone who naturally brings a feeling of warmth to your heart.
Picture them clearly,
Noticing their face,
The way they make you feel,
And their presence in your thoughts.
Directing loving kindness toward them,
Silently repeat,
May you be filled with loving kindness.
May you be saved.
May you be happy.
May you be healthy.
May you live with ease.
Now bring to mind someone you may not know well,
Perhaps an acquaintance,
A neighbor,
Or someone you see from time to time and feel neutral toward.
Directing loving kindness toward them,
Silently repeat,
May you be filled with loving kindness.
May you be saved.
May you be happy.
May you be healthy.
May you live with ease.
Bring to mind someone you may have conflict or difficulty with,
Without needing to alter the relationship.
Directing loving kindness toward them,
Silently repeat,
May you be filled with loving kindness.
May you be saved.
May you be happy.
May you be healthy.
May you live with ease.
Finally,
Extend your awareness to include all people,
All living things,
Everywhere.
Sense this presence of care radiating outward,
Filling the world with peace.
Directing loving kindness toward them,
Silently repeat,
May you be filled with loving kindness.
May we be filled with loving kindness.
May we be saved.
May we be happy.
May we be healthy.
May we live with ease.
Rest here for a few breaths,
Feeling this gentle presence of compassion resting upon all beings everywhere.
When you're ready,
Slowly bring your awareness back to the space around you.
Wiggle your fingers and toes.
Gently open your eyes.
Carry this sense of compassion and warmth with you into the rest of your day.
Over time,
This practice nurtures positive connections with yourself and others,
Creating a deeper sense of belonging and supporting each other.
May you find growth in both you and your relationships.
Thank you for taking this time to share in loving kindness.
