Free Meditation Scripts

Loving Kindness Visualization - The Spheres

Loving Kindness Visualization - The Spheres. This is a visualization that uses sports-related imagery! If that doesn’t work for you, you can use flowers of different sizes.

Enter your name and email address to download this 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.

Meditation

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.

Loving Kindness Visualization - The Spheres

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.


Now, let your loving kindness light expand to the size of a tennis ball.


When you’re ready, move to the size of a volleyball. Then:


… a basketball


… a medicine ball


… a beach ball.


Then, start allowing this light of loving kindness to expand beyond your body. Always remain centered in your heart, but allow the loving kindness to grow outwards.


Expand outwards so that your ball fills:


… the whole room


… the city or town you live in


… the whole island or continent you live on


… the planet earth


… space.


Finally, expand the loving kindness to all the planets.

Make note of which ball or flower sizes you cannot do, and allow interest into this.

If you don’t wish to extend the light past your body, don’t push it. It’s totally fine to give the loving kindness to you body.


When you’re finished, dedicate the merits of this practice to all beings. We meditate for the sake of all sentient beings, big and small, visible and invisible.


Before you get up, do a short review of your practice. What went well? What was challenging?
What came up for you?


Note it, and then let it go.

end

330 Mindfulness Worksheets

Download Simple Steps Anyone Can Follow

50% Off

  • Instantly download all of our best worksheets, categorized by 8 topics
  • Writable pdf's for you to print or share
  • Includes writable fields to write your reflections, answers and journal entries
  • Organized by meditation, health, relationships, career, self-discovery, purpose and more. Complete Index included
  • Evidence-based 
200 MEDITATION SCRIPTS

Guiding Meditations Just Got 200x Easier

50% Off

  • Instantly download our best guided meditation scripts, categorized by topic
  • Easy-to-follow pdf's for you to print or share
  • Step-by-step instructions for guiding a wide variety of mindfulness meditations
  • Deepen your own meditation while helping others
  • Evidence-based for increasing calm, care, confidence, connection, self-compassion, embodied presence and resilience

Teach mindfulness.
Make a difference.

Become a certified mindfulness meditation teacher and make a meaningful difference in people's lives.

__CONFIG_colors_palette__{"active_palette":0,"config":{"colors":{"62516":{"name":"Main Accent","parent":-1}},"gradients":[]},"palettes":[{"name":"Default Palette","value":{"colors":{"62516":{"val":"var(--tcb-skin-color-0)"}},"gradients":[]}}]}__CONFIG_colors_palette__
Learn More

You may also like

{"email":"Email address invalid","url":"Website address invalid","required":"Required field missing"}

Try Our Free 100-Day Mindfulness Challenge

Free Mindfulness Exercises Delivered Each Day

Receive daily mindfulness meditations, worksheets and infographics to help you start each day mindful.

>