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 happyMay I be free from enmity, disease and griefMay happiness be my guardSay 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:NoseEyesEarsForeheadJaw MusclesCheek musclesCrown of the headBack of the headBack of the neckThroatImagine the head and neck filling up with a gentle apricot–pink light, and loving kindness.Say,May I be well and happyMay I be free from enmity, disease and griefMay happiness be my guardNext:Breathing in I am aware of the shoulders. Breathing out, I smile at the shoulders.Then do the same with the:Upper ArmsElbowsLower ArmsBack of the HandsPalms of the HandsFingersImagine the head, neck, arms and hands are filled with a gentle apricot–pink light and loving kindness.Say,May I be well and happyMay I be free from enmity, disease and griefMay happiness be my guardNow:Breathing in I am aware of the upper chest. Breathing out, I smile at the upper chest.Then do the same with the:Upper BackAbdomenLower BackPelvic floorButtocksImagine the head, neck, arms, hands and torso are filled with a gentle apricot–pink light and loving kindness.May I be well and happyMay I be free from enmity, disease and griefMay happiness be my guardBreathing in I am aware of the thighs. Breathing out, I smile at the thighs.Then:KneesCalvesFeetToesImagine the head, neck, arms, hands, torso, legs and feet are filled with a gentle apricot–pink light and with loving kindness.
