Loving Kindness Meditation

Nonprofit patrons.

Welcome to this loving kindness meditation.

Allow yourself to settle into a comfortable position.

Taking a few deep cleansing breaths.

Allowing everything to settle.

And if you like,

Place a hand over your heart or another part of your body that is soothing and as a reminder to bring not only awareness but loving awareness to this experience and to ourselves.

Now recalling a person or other living being who naturally makes you smile.

This could be a child,

A grandparent,

A beloved pet,

Whomever naturally brings happiness to your heart.

Letting yourself feel what it's like to be in that being's presence.

Allowing yourself to enjoy their good company.

Now recognizing how this being wishes to be happy and free from suffering just like you and every other being.

Repeating softly and gently,

Feeling the importance of these words.

May you be safe.

May you be peaceful.

May you be healthy.

May you live with ease.

When you notice that your mind has wandered,

Returning to the words and the image of your loved one.

Savoring any warm feelings that may arise.

Taking your time.

Now adding yourself to this circle of goodwill.

Placing your hand over your heart and feeling the warmth and gentle pressure of your hand.

It's maybe just for a moment or for the rest of the meditation.

May you and I be safe.

May you and I be peaceful.

May you and I be healthy.

May you and I live with ease.

Now gently letting go of the image of the other.

Letting your full focus of your attention rest directly on yourself.

Visualizing your whole body in your mind's eye.

Noticing any stress or uneasiness that may be lingering.

And offer yourself the phrases.

May I be safe.

May I be peaceful.

May I be healthy.

May I live with ease.

Finally,

Taking a few breaths and just resting quietly in your own body.

Savoring the goodwill and compassion that flows naturally from your own heart.

Knowing that you can return to the phrases anytime you wish.

Now gently open your eyes.

Returning relaxed and renewed.

Ready to begin again as it is.