Loving-kindness

A meditation of kind wishes, said silently: first for yourself, then for someone you love, someone you hardly know, someone you find difficult, and everyone. It is fine if the words feel odd at first.

What the session says

• Find a comfortable way to sit, with your back tall and your shoulders soft. Rest your hands wherever they feel easy.
• Let your eyes close, or rest your gaze on a spot on the floor a little ahead of you.
• Place a hand on your chest if you like. Feel it rise and fall.
• Say silently to yourself: may I be safe. May I be well. May I be happy. May I be at ease.
• Now picture someone you love. Wish them the same: may you be safe. May you be well. May you be happy. May you be at ease.
• Picture someone you hardly know: a neighbour, someone in a shop. May you be safe. May you be well. May you be happy.
• If you like, picture someone you find difficult. As far as feels right: may you be well. May you be at ease.
• And now everyone, everywhere. May all of us be safe. May all of us be well. May all of us be at ease.
• Let the wishes go, and rest for a moment. When you are ready, open your eyes.
• Well done for taking this time.

Related

• Three good things
• Two-minute reset
• Breath awareness
• Box breathing
• 4-7-8 breathing
• Body scan
• All meditations and the timer

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