Welcome to day 7 of our meditation series.
Today we're going to explore the other side of yesterday's practice and do a more traditional loving kindness meditation aimed at the other people in your life.
Take a seat in a chair or wherever you're comfortable and keep your back relatively straight.
Now close your eyes and focus on the sensations of breathing.
Whether it be in your nose,
Your mouth,
Your chest,
Your belly,
Or just wherever you feel them the most clearly.
In and out.
No need to change anything.
Just notice your breath flowing naturally at its own pace.
In and out.
In and out.
Now picture someone who you adore.
Someone who you have a very simple relationship with.
It could be a parent,
A child,
A friend,
A spouse,
Or even a pet.
Someone you find it very easy to radiate love towards.
Aim your attention at this being and silently with your inner voice repeat after me.
May you be filled with loving kindness.
May you be healthy of body and mind.
May you be peaceful and at ease.
May you be happy.
May you be loved and be surrounded by the people you love in this life and the next.
May you be well and know that there's nothing wrong with you.
When you send this love and compassion,
Notice how it feels in your body.
What does it feel like to say these things to someone that you love?
May you be filled with loving kindness.
May you be healthy of body and mind.
May you be peaceful and at ease.
May you be happy.
May you be loved and be surrounded by the people you love in this life and the next.
May you be well and know that there's nothing wrong with you.
Now turn your attention to someone that you don't know.
It could be someone that you saw on the street,
A worker at your favorite local business,
Or anyone that you're not familiar with.
Aim your attention at this being and silently with your inner voice repeat after me.
May you be filled with loving kindness.
May you be healthy of body and mind.
May you be peaceful and at ease.
May you be happy.
May you be loved and be surrounded by the people you love in this life and the next.
May you be well and know that there's nothing wrong with you.
How does it feel to send these wishes to someone you don't even know?
Notice that deep down,
Really deep down,
You want this being to be happy.
Even though you don't know them well,
You know they deserve to be loved deep down.
Now turn your attention to every being in the world.
Think of every man,
Woman,
And child that is currently going through life,
Going through the same challenges that you are,
And repeat after me.
May you be filled with loving kindness.
May you be healthy of body and mind.
May you be peaceful and at ease.
May you be happy.
May you be loved and surrounded by the people you love in this life and the next.
May you be well and know that there's nothing wrong with you.
Now clear your mind and bring your attention back to yourself and say,
May I be filled with loving kindness.
May I be healthy of body and mind.
May I be peaceful and at ease.
May I be happy.
May I be loved and be surrounded by the people I love in this life and the next.
May I be well and know that there's nothing wrong with me.
And notice how you feel in your body and your mind and bring your attention back to the breath.
In and out.
Great job.
You just finished a loving kindness practice towards others.
See you tomorrow.
