Wellness

Loving Kindness Meditation Script

Take a comfortable meditation seat, and take three deep breaths. With each breath, say,

Breathing in, I know I am breathing in. Breathing out I know I am breathing out.

Bring a motivation to mind. It could be, “To be kinder, both to myself and others.” Or, “to accept myself as I am, and life as it is.”

Then say to yourself, either silently or quietly out loud:

May I be well and happy
May I be free from enmity, disease and grief
May happiness be my guard

Say this 3 times in total.

We are going to focus on our body, bit by bit. With each body part, we’ll imagine a smile, a softening, and a soft, gentle, apricot-pink light – loving kindness – slowly filling that part of the body. This has the quality of hugging a small child in distress. Imagine that someone who really cares for you has placed their arm around your shoulders.

Say, either silently or quietly out loud:

Breathing in I am aware of the lips. Breathing out I smile at the lips.

Then do the same with the:

Nose
Eyes
Ears
Forehead
Jaw Muscles
Cheek muscles
Crown of the head
Back of the head
Back of the neck
Throat

Imagine the head and neck filling up with a gentle apricot–pink light, and loving kindness.

Say,

May I be well and happy
May I be free from enmity, disease and grief
May happiness be my guard

Next:

Breathing in I am aware of the shoulders. Breathing out, I smile at the shoulders.

Then do the same with the:

Upper Arms
Elbows
Lower Arms
Back of the Hands
Palms of the Hands
Fingers

Imagine the head, neck, arms and hands are filled with a gentle apricot–pink light and loving kindness.

Say,

May I be well and happy
May I be free from enmity, disease and grief
May happiness be my guard

Now:

Breathing in I am aware of the upper chest. Breathing out, I smile at the upper chest.

Then do the same with the:

Upper Back
Abdomen
Lower Back
Pelvic floor
Buttocks

Imagine the head, neck, arms, hands and torso are filled with a gentle apricot–pink light and loving kindness.

May I be well and happy
May I be free from enmity, disease and grief
May happiness be my guard

Breathing in I am aware of the thighs. Breathing out, I smile at the thighs.

Then:

Knees
Calves
Feet
Toes

Imagine the head, neck, arms, hands, torso, legs and feet are filled with a gentle apricot–pink light and with loving kindness.

Breathing in and Breathing out I smile through of all of my body from the top of my head to the soles of my feet and to the tips of my fingers and the whole of my body is filled with loving kindness and a gentle apricot-pink light.

May I be well and happy
May I be free from enmity, disease and grief
May happiness be my guard

Focusing on the centre of your body, at a point just in front of your spine in the centre of your chest, become aware of a gentle warmth of loving kindness. Begin to expand the growing warmth of loving kindness from this central point outwards.

Say:

Breathing in I am aware of a point an arms length in front of my body. Breathing out, there is loving kindness an arms length in front of my body.

Then do this:

To the left of your body
To the right…
Behind
To the front left quarter
To the front right quarter
To the rear right quarter
To the rear left quarter
Above
Below.

Say,

Breathing in and breathing out, I am sitting inside a apricot pink bubble of loving kindness an arms length around, above and below my body.

Breathing in and Breathing out I experience loving kindness as a warmth radiating from the centre of my body at my heart out to the limits of this bubble.

While imagining sitting inside the bubble, which slightly expands and contracts with your breathing, you say:

As I am well and happy, may all beings be well and happy
As I am free from enmity, disease and grief, may all beings be free from enmity, disease and grief
As happiness is my guard, may happiness be all beings guard
(3x)

Breathing in I am aware of the whole of the Room, Breathing and breathing out I smile out to all of the room, which is filled with a gentle apricot-pink light.

Then repeat this step for all of the following:

Building
Block of Houses
Suburb
City
State or province
Country
Hemisphere of the planet
The Planet
Earth and Moon
Solar System
Milky Way
Universe

Pause, and rest the mind in the natural spaciousness.

Say:

May there be happiness

Then return in the reverse order, until you return to your bubble.

Then the bubble shrinks slowly by stages, until it is a tiny dot in your heart.
Then the dot disappears and we rest our minds – natural, spacious, and unfabricated.

Close with:

As I am well and happy, may all beings be well and happy
As I am free from enmity, disease and grief, may all beings be free from enmity, disease and grief
As happiness is my guard, may happiness be all beings’ guard
(3x)

Then do a short review.

End the meditation by either:
Thinking specifically of someone you know who is in some form of distress and wishing them well

Or

Thinking more generally of people in distress.

You can say:

May whatever wholesomeness that has been gathered by this practice benefit all beings.

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