Loving-Kindness: Cultivating Compassion Within And Beyond

Begin by finding a comfortable seated position,

Either on a cushion or a chair.

Close your eyes and take a few deep breaths,

Inhaling through your nose and exhaling through your mouth.

As you continue to breathe deeply,

Bring to mind someone you love and care for deeply.

This could be a friend,

Family member or even a pet.

Picture this person in your mind and imagine them surrounded by love and light.

Send them feelings of love and compassion and visualize this energy flowing from your heart center.

Hold this image in your mind and continue to send them love and kindness.

Next,

Bring to mind someone who you may have difficulty with or who you may not feel particularly close to.

This could be a difficult colleague,

A family member you don't get along with or even a stranger.

See this person in your mind and also imagine them surrounded by love and light.

Send them feelings of compassion and kindness,

Just as you did with the person you love.

Now,

Bring to mind a group of people.

This could be a group of individuals who share a common interest,

Such as co-workers or members of the club,

Or it could be a larger group,

Such as all beings on the planet.

Visualize this group and imagine them surrounded by love and light.

Send them feelings of love,

Compassion and kindness,

Knowing that these feelings will benefit everyone in the group.

Finally,

Bring your attention back to yourself.

Please breathe deeply a couple of times and then slowly open your eyes.

Take a moment to notice how you feel and be grateful for the experience you have just given yourself.

Namaste.