Loving kindness meditation,
Bringing yourself to a comfortable seating position,
Your feet resting firmly on the ground,
Your back straight but relaxed,
Closing your eyes if you choose,
And maybe allowing a smile to form on your face.
Becoming aware of the breath,
The rising on the in-breath,
The falling away on the out-breath,
The rising,
The falling,
The anchor to help bring you into this space.
Into this time of quiet reflection,
Of meditation,
Choosing to let go of the day thus far,
Choosing to let go of whatever may lie ahead,
Just enjoying this quiet moment of calm.
And now an invitation to express kindness towards yourself,
Saying these words to yourself,
May I be safe,
May I be healthy,
May I have ease of being.
Imagining each phrase is like a pebble dropped into a deep well.
Repeating these words to yourself a number of times,
May I be safe,
May I be healthy,
May I have ease of being.
Now bringing to mind someone with whom you have a good relationship,
Imagining them there in front of you and saying to them,
May you be safe,
May you be healthy,
May you have ease of being.
Repeating the words a number of times,
Maybe having a smile on your face as you're saying the words,
May you be safe,
May you be healthy,
May you have ease of being.
And now the invitation is to bring to mind someone who you don't know that well,
Someone for whom you don't have strong feelings,
Positive or negative,
Maybe someone you see on occasions when you're out and about,
A familiar stranger.
Although you do not know them,
They also will have a life full of hopes and fears,
Saying to them,
May you be safe,
May you be healthy,
May you have ease of being.
Repeating these words yourself.
And now bringing to mind someone who you find more challenging,
Imagine them in front of you now,
Acknowledging that they too wish to be happy and free from suffering,
Saying to them,
May you be safe,
May you be healthy,
May you have ease of being.
And now extending these wishes of loving-kindness to all living beings across the world,
To every single person trying to experience pleasant feelings and avoid unpleasant ones,
In whatever way they think to be best,
Just like us.
May you be safe,
May you be healthy,
May you have ease of being.
May you all be safe,
May you all be healthy,
May you all have ease of being.
Now bringing yourself gently back into this space,
Aware again of your body sitting here,
Gradually tuning into your surroundings,
Opening your eyes,
And gradually bringing your session to a close.
