Here’s a Sample of the “Loving Kindness Meditation Script” Guided 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.
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