Guided Loving-Kindness Meditation
- Sit comfortably with your back straight and shoulders relaxed.
- Close your eyes gently and take a deep breath in through your nose, filling your lungs completely. Hold for a moment, then exhale slowly through your mouth.
- Inhale deeply again, feeling your chest rise. Exhale, letting go of any tension.
- Continue to breathe naturally, bringing your attention to the rhythm of your breath.
- Imagine a warm, golden light surrounding you. This light represents love and kindness.
- With each breath in, visualize this light growing brighter and warmer. With each breath out, feel any negativity or stress melting away.
- Now, bring to mind someone you care about deeply. It could be a friend, family member, or even a pet.
- Silently repeat these phrases to them:
- “May you be happy.”
- “May you be healthy.”
- “May you be safe.”
- “May you live with ease.”
- After a few moments, bring to mind another person. This time, someone you feel neutral about.
- Repeat the same phrases for them:
- “May you be happy.”
- “May you be healthy.”
- “May you be safe.”
- “May you live with ease.”
- Now, gently turn your focus to yourself. Place your hands over your heart and repeat:
- “May I be happy.”
- “May I be healthy.”
- “May I be safe.”
- “May I live with ease.”
- Finally, extend this loving-kindness to all beings everywhere. Silently wish:
- “May all beings be happy.”
- “May all beings be healthy.”
- “May all beings be safe.”
- “May all beings live with ease.”
- Take a few moments to breathe deeply once more. Feel the warmth of loving-kindness surrounding you.
- When you’re ready, gently bring your awareness back to the room. Wiggle your fingers and toes, and open your eyes.
- Take a moment to notice how you feel. Carry this sense of loving-kindness with you throughout your day.
