Kindness meditation

• Sit comfortably – your feet on the floor and straight back. Relax. 

• You can close your eyes and take two or three deep breaths. 

• As you breathe out, let go of any concerns or worries – as you breathe in feel the in breath moving to the centre of your chest, to your heart. 

• Remember that it is not possible to give others what you don’t have. 

• Bring your attention to yourself and repeat the phrases below, in your mind. 

Think about these phrases and really connect with the words, feel their meaning and allow them to grow in your heart.

• May I be happy 

• May I be well 

• May I be safe 

• May I be peaceful and at ease 

Now bring your attention to a friend or someone in your life who has deeply cared for you. Connect with the feelings of love and gratitude you feel for this person and again connect with the phrases below. Feel their meaning and imagine sending them to this person. 

• May they be happy 

• May they be well 

• May they be safe 

• May they be peaceful and at ease 

Keep going as above - imagine and send loving kindness to your family, then other friends and neighbours, other acquaintances and strangers, animals and finally to people with whom you have difficulty. Finally, send loving kindness to the whole world. 

Now think about this loving kindness as it travels around the world, growing as it spreads. Finally, it comes back and settles in your heart. 

• May I be happy, May I be well 

• May I be safe, May I be peaceful and at ease

Sit peacefully for a while feeling the warmth inside your heart.