Welcome to the loving kindness meditation.
To begin this practice,
Let yourself be in a relaxed and comfortable position.
Take a moment to set your intention to be fully present for this meditation.
Allowing the body to soften,
Inviting a slow deep breath to fill the lungs.
Begin to notice how your body is feeling in this moment.
Noticing if there's any tension present,
Perhaps in the shoulders,
Tension in the hands,
Or perhaps in the face.
Allowing the body to soften in those places.
Noticing any emotions that might be present.
Noticing any thoughts.
Taking a moment to allow whatever that is present to be there.
And now let yourself bring to mind someone whom the moment you think of them,
You feel happy.
This could be a relative,
A close friend,
Or a pet.
Someone who in a general sense,
When you think of them,
You naturally feel happy.
And so let them come to mind.
Begin to feel their presence as if they were here in front of you.
Sense their presence.
And imagine them in a joyful state of mind.
Imagine their face.
Hear their voice,
Their contentment.
Look into their eyes as they smile and notice how this feels.
Perhaps you feel warmth or tenderness.
And whatever arises,
Simply embrace and absorb these sensations.
And as you feel a sense of warmth,
Just note that this is loving kindness.
This is the natural feeling that is accessible to all of us at any moment with intention.
So now sensing this loved one in front of you,
We will begin to wish them well.
Continuing to see and feel this person in front of you.
And that they can receive these wishes.
Feel free to either repeat after me or use words that are appropriate to you and this person.
May you be happy.
May you be peaceful.
May you be healthy and strong.
May you live with ease.
May you be joyful and happy.
And as you send these wishes,
Have a sense of letting this loving kindness reach this loved one.
You might like to envision this with color or light.
You might simply feel this connection.
May you be happy.
May you be peaceful.
May you be healthy and strong.
May you live with ease.
May you be joyful and happy.
As you're sending out these words and these feelings of loving kindness,
Also check into yourself and see how you are feeling inside.
May you be happy.
May you be peaceful.
May you be healthy and strong.
May you live with ease.
May you be joyful and happy.
Inviting another slow,
Deep breath,
Letting go of any images or thoughts in the mind,
Bringing attention back to this body,
Back into this moment.
And when you're ready,
Slowly opening the eyes and returning to your day.
