Here’s a Sample of the “Loving Kindness Visualization Script – The Spheres” Guided Meditation Script:
As you’ll see, this is a visualization that uses sports-related imagery! If that doesn’t work for
you, you can use flowers of different sizes. Spend at least a couple of minutes on each “size”…
but if you can manage longer, give it a try.
State your aspiration for this meditation. It can simply be, “May I feel calmer.”
Some other ideas:
“May I be kind to myself and others.”
“May I forgive myself.”
“May I feel happier.”
Bring your awareness into the area of your heart.
Visualize a tiny ball of light, the size of a mustard seed, in the center of your chest. It can be a peachy golden color, with hints of pink, like actual peach skin.
This light is filled with loving kindness for yourself and all beings. If the ball feels a bit tight or strange, try picturing a moving, warming gentle flame.
Once you’ve established this, expand your loving kindness light to be the size of a marble.
Remember: you are not responsible for keeping this light blazing. It is happening with or without you. You are simply being present for it.
Once you feel established with the marble size, expand to the size of a squash ball.
Feel the indiscrimination of light and warmth. Like sunlight, it shines on you and heats you, regardless of what you have or haven’t done
