Loving Kindness Meditation

Feel the length of your spine,

Each vertebra stacking on top of the one below it (pause for 3 seconds and smile)

Then place your attention on your breath (pause for 3 seconds)

Know that when you breath in, you are breathing in. (that might sound funny, but did you realize that you had been breathing?)

Breathe out and place the image of a person who has been beneficial to your life in to your mind (pause for 3 seconds)

Picture this person who has shown you love, and care, and generosity

Nurtured you, or simply been a receptive friend.

As you picture this person begin to notice the physical sensation of love, kindness, and compassion that you are able to evoke.  (pause for 3 seconds) From your own being, bless this other individual with your care and compassion; your love. (pause for 3 seconds)

Feel the sensation rise in your body, and then bring your attention back to mindfulness, noticing that you are breathing in when you are breathing in, and knowing that you are breathing out when you are breathing out.   (pause for 3 seconds)

Be present with both of these feelings simultaneously, for one more moment. (pause for 3 seconds)

Present yourself to this space in time, with the generosity of love. Know that you are practicing love, it’s the greatest thing. Practice this feeling, and be present. (pause for 3 seconds) When you’re ready, open your eyes then go and have a lovely day.