Find a quiet and comfortable space where you can sit or lie down without distractions.

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.