Hello,
And welcome to this loving-kindness meditation.
My name's Wayne.
I'm a meditation and yoga teacher based in British Columbia,
Canada.
There's nothing special you need for this meditation.
All you need is to find a comfortable place to sit and just listen to the sound of my voice.
So,
Sitting comfortably in a chair.
And if you're in a chair,
Have your feet planted on the floor,
Hands on your thighs,
And shoulders are up back and wide.
And if you're sitting on the floor,
Find a comfortable spot so that you're able to sit for a number of minutes as I walk you through this guided meditation.
Take a deep inhale,
Filling the lungs,
Expanding the ribs and the belly,
And a slow exhalation.
With each inhale,
Allow your awareness to settle on the breath.
Breathing in,
And breathing out.
Aware of the rising and the falling of your chest with each breath.
If you haven't already,
Softly close the eyes so that you can really focus on the internal observation of what's happening within you.
Breathing in,
And breathing out.
Listening to the sound of my voice.
Now bring your attention to the center of your heart.
Imagine that there is a white light in the center of your heart.
And this light expands and contracts with the breath.
Inhaling,
Expanding.
Exhaling,
Contracting.
Breathing in,
Expanding.
And breathing out,
Contracting.
Notice the warmth of this light.
This is the light of compassion.
As you inhale,
It expands,
And as you exhale,
It contracts.
Inhaling warm light,
Full of compassion and kindness.
Feeling the breath and the light.
And then silently repeat to yourself,
May I be happy.
May I be happy.
May I be healthy.
May I be healthy.
May I be safe.
May I be safe.
And may I live with ease.
May I live with ease.
If any resistance arises,
Just acknowledge it,
And gently coming back to the breath.
And repeating the mantra,
May I be happy.
May I be healthy.
May I be safe.
And may I live with ease.
And now,
Picture someone that you love.
A family member,
A friend,
A pet.
See them clearly in your mind's eye.
Aware of the breath.
Aware of the warmth of the light.
Holding your loved one in your mind's eye.
And then silently repeat to yourself,
May you be happy.
May you be happy.
May you be healthy.
May you be healthy.
Holding them in your mind's eye.
May you be safe.
May you be safe.
May you live with ease.
May you live with ease and peace.
Holding your loved one in your mind's eye.
The expansion of the light.
And your wishes for them.
May you be happy.
May you be healthy.
May you be safe.
And may you live with ease and peace.
Feel the warmth of the light embracing your loved one.
Sending loving kindness and compassion to them.
And now turn your attention to someone that you don't know well.
An acquaintance.
Somebody that you may have just met.
Or someone that you've met in passing.
Once again,
Hold them in your mind's eye.
Avoid new breath.
Aware of the luminous light that radiates from within you.
Pulsating,
Expanding,
And contracting.
Visualizing this person who you don't know well in your mind's eye.
And then silently repeat to yourself,
May you be happy.
May you be happy.
May you be healthy.
May you be healthy.
May you be safe.
And may you live with ease and peace.
Cultivating the same warmth for them as you did for your loved ones.
Holding them in this white light.
Repeating the phrases,
May you be happy.
May you be healthy.
May you be safe.
And may you live with ease and peace.
Aware of the luminosity of the light that radiates from within you.
And now turn your attention to someone that you have challenge with.
Someone that you have difficulty with.
Or that you struggle to understand.
Hold them in the mind's eye.
And if you find it challenging,
See if you can feel neutral towards this person in the moment.
Aware of the breath.
Aware of the luminosity that radiates from you.
Holding this person that you have challenge with in your mind's eye.
And silently saying to yourself,
May you be happy.
May you be happy.
May you be healthy.
May you be healthy.
May you be safe.
May you be safe.
And may you live with ease and peace.
May you live with ease and peace.
Notice any resistance or difficulty with compassion for yourself or for this person you have challenge with.
And simply return to the phrases.
May you be happy.
May you be healthy.
May you be safe.
And may you live with ease and peace.
And now let them go.
And turn your mind's eye towards loving and kindness that radiates from your heart out to all beings,
Human and non-human.
Maybe you can even envision the entire world and all its inhabitants.
Or maybe it's just possible for you to envision those that are nearby in your community.
See it in your mind's eye.
All the beings,
Human and non-human,
Holding them there,
Feeling the breath and feeling the light that radiates from within you.
And then simply repeat to yourself,
May all beings be happy.
May all beings be happy.
May all beings be healthy.
May all beings be healthy.
May all beings be safe.
May all beings be safe.
May all beings live with ease and peace.
May all beings live with ease and peace.
From this place of loving kindness and compassion,
See if you can extend the light that is you out to all beings and even out into the solar system,
Into the galaxy and out into the universe.
Extending your love and compassion to all beings in all corners of the universe and silently repeating to yourself,
May all beings be happy.
May all beings be healthy.
May all beings be safe.
May all beings,
Wherever they are in the universe,
Live with ease and may they be at peace.
Feeling this warmth of the light extending out to all corners of the universe.
Repeating to yourself,
May all beings be happy.
May all beings be healthy.
May all beings be safe.
And may they live with ease and peace.
Feel the warmth of your love and compassion.
And then just as you have extended it out into the universe,
Begin to draw back towards yourself from the corners of the universe back into our own solar system.
Back to the earth.
Back to yourself.
Still aware of the breath.
The light that radiates from the center of your being.
Inhaling and exhaling.
Still aware of the loving kindness and compassion that is now radiating within you.
Aware of the inhale and the exhale.
Aware of the luminous light that is you.
This light always radiates within you.
Pulsating with each breath.
And now take a deep inhale and a slow exhale.
Breathing in deeply and breathing out slowly.
One more inhale and then gently,
Softly opening the eyes and taking a moment or two to just notice your experience from this guided meditation.
Perhaps you even notice a greater sense of warmth and peace within yourself.
Whenever you feel the need return to this guided meditation.
Whenever there are challenges in your life or struggles,
Come back to a meditation of loving kindness and compassion for yourself and for others.
Thank you so much for spending this time with me.
May you always be at peace.
