This is a loving-kindness practice.
Get your body into a comfortable position,
One in which you are able to relax.
Take a moment to get present in your body.
Notice how the breath moves in and out of your body.
Settle in to stillness.
Turn your focus to your heart,
Taking a moment to feel gratitude for your heartbeat.
Bring to mind someone whose love of you touches your heart.
Allow yourself to feel their loving-kindness as if they were right beside you.
Happy and grateful for you just as you are.
Soften into this feeling of connection.
Allow your thoughts to bubble up and float away,
Gently coming back to your heart.
We'll add words to this feeling of loving-kindness.
Imagine that these words are what the person you've called to mind is wishing for you.
Picture that they are sending this message of loving-kindness to you.
May you be held in loving-kindness.
May you be happy and safe.
May you be healthy in body and in mind.
May you always have enough.
May your heart know peace.
Feel the meaning of these words.
Allow them to fill your body with warmth and love.
Now bring to mind someone who you love dearly.
Feel the power of this friendship.
Feel your mutual gratitude.
Picture this person as we send them loving-kindness.
Picture them as they experience happiness,
Love,
And peace.
May you be held in loving-kindness.
May you be happy and safe.
May you be healthy in body and in mind.
May you always have enough.
May your heart know peace.
Feel these words.
Imagine how they will warm your friend's heart.
Now bring to mind someone neutral.
Perhaps someone you'd recognize but you don't really know.
A shop worker,
A neighbor down the road,
A local crossing guard.
As you think of them,
Send these loving-kindness wishes.
And imagine that they receive the full benefit of these words.
Their worries,
Their aches vanish.
Imagine that as you send these wishes their way,
Their hearts and minds are at ease.
May you be held in loving-kindness.
May you be happy and safe.
May you be healthy in body and in mind.
May you always have enough.
May your heart know peace.
Feel the power of these words.
Now imagine someone you find difficult.
Maybe you know them personally or you know of them.
But this is someone who triggers your frustration.
You may feel that this person is unworthy of your loving-kindness.
So if you are struggling to send love their way,
Perhaps imagine them as a young child.
Let's welcome them into our loving-kindness.
May you be held in loving-kindness.
May you be happy and safe.
May you be healthy in body and in mind.
May you always have enough.
May your heart know peace.
Feel how sending these wishes can open your own heart.
Finally,
Expand your loving-kindness outwards,
Including as many living creatures as you can.
Your family,
Your neighbours,
Your community,
Your country.
All living beings,
Big and small.
Simply hold awareness of all those who you share this planet with and send them your wishes with a sincere and open heart.
May you be held in loving-kindness.
May you be happy and safe.
May you be healthy in body and in mind.
May you always have enough.
May your heart know peace.
Take a moment and feel how your loving-kindness is capable of bringing deep healing to yourself and others.
Stay connected to all these beings as you bring your awareness back to the present in your space.
Holding this loving-kindness,
Feeling a sense of gratitude as you slowly open your eyes.
