Loving kindness meditation script
Let’s begin by taking a comfortable seat, or lying on the floor as you prefer, and allowing yourself to really sink down into the support, letting your breath be easy. And you just watch the breath going in and out of your body. It is much like watching the tide coming in. It comes in and goes out without you doing anything. You certainly don’t have to do breathing. Just allow the breath to be easy. And your mind to become still as you settle into the support of the chair, or the floor or the bed and watch your breath roll in and roll back out. You need to imagine that you are by the seashore, watching the tide. Roll in and roll out.
You have the beach to yourself and it’s such a precious moment just before the dawn.
You can see the sky beginning to get lighter. And it’s quiet to begin with. You just enjoy watching the sea going in and going out.
And then you notice that you’re no longer alone. And somebody you love dearly and who loves you really really dearly is standing there just behind your right shoulder. When they realise you’ve noticed them, they place their hand on your right shoulder. A little squeeze and then leave it there. And you feel this glow of warmth and happy feelings, absolutely safe in the knowledge that this person loves you, wants the best for you, wants you to be happy and healthy and well. And you let yourself just soak up those good feelings.
The tide is rolling in and rolling out. The sky is getting lighter and you’re beginning to get just the first glimpses of the Sun beginning to breach the horizon. And you notice another presence. Looking to your left this time. Another person who loves you dearly, smiles at you. Places their hand on your left shoulder and gives your shoulder a little squeeze, leaving their hand there, and your heart opens up just a bit more. You are so safe in this person’s love it is absolutely assured.
They want your happiness and your health and your wellness.
Can you feel their love through their hand, through their smile, through the kindness in their eyes? And you allow that to build in your body, in your heart. As you turn, the three of you watch the sun rise slowly. The light beginning to return, hope returning, beauty and above all, love.
And without needing to look, you know, the person on your right has a person on their right, supporting them, loving them. The person on your left has a person on their left, loving them, supporting them and it just stretches on and on and on. But you are at the center of a pair of wings made of love, that stretch all the way around the world.
And it’s exquisite to feel enfolded in them yourself and to fold your wings around the world. The sky is full of colour. As the sun lifts higher, your faces are all a glow. Your hearts are full, and, in this moment, you know nothing is more important than love. Allowing yourself to receive it and allowing yourself to give it with as much ease as watching the tide roll in and the tide roll out.
Understanding in this moment, it’s just natural. It is the natural order of things for love to flow in, and for love to flow out. And you know, in this moment deep inside yourself that there is an absolute overflow of love. There is enough and more than enough for you and for every other soul. And you take a deep breath.
Breathing that understanding through yourself. Breathing out that understanding into your life. You are part of the natural order of things. A giver and receiver of love and joy and hope. And the sun has risen fully now. It’s rays on your face on your body, and you feel a squeeze of your left shoulder and you feel a squeeze of your right shoulder and you smile, and you let your loved ones go. Knowing that they can be there for you again. Anytime you wish, as you will be for others.
So, you find yourself standing at the seashore at a new beginning full to the very brim and overflowing with love. And just allowing that image and those feelings to absorb into your body, into your heart. And then beginning to connect back to your physical self, your physical body here in the room, seated or lying down, becoming aware of the here and now and we’ll bring this meditation to a close.