Heart's Embrace: A Guided Meditation Script

Hello, and welcome. Today, we're going to explore the beautiful practice of loving-kindness. It's a practice designed to open your heart, soften your mind, and extend goodwill to yourself and all beings. (2s pause) Let's begin by finding a comfortable position. You can sit upright in a chair with your feet flat on the floor, or cross-legged on a cushion. (2s pause) Whatever feels right for you. Allow your spine to be long but not rigid. (2s pause) Gently close your eyes, or soften your gaze downwards. (2s pause) Take a deep breath in through your nose, feeling your belly expand. (4s pause) And exhale slowly through your mouth, releasing any tension. (4s pause) Again, a deep inhale, filling your lungs with fresh air. (4s pause) And a slow exhale, letting go of any distractions. (4s pause) Just settle into the present moment. (2s pause) Let any thoughts or to-do lists drift away like clouds in the sky. (2s pause) There's nothing you need to do right now, nothing you need to fix. (2s pause) Simply be here. Now, bring your attention to your own heart space. (2s pause) Imagine a soft, warm light beginning to glow there. (2s pause) This light represents your inherent goodness, your capacity for love and kindness. (3s pause) Feel this warmth expanding with each breath. (2s pause) Now, silently repeat these phrases to yourself, allowing them to resonate deeply within you. (3s pause) May I be safe. (3s pause) May I be happy. (3s pause) May I be healthy. (3s pause) May I live with ease. (3s pause) Take a moment to truly feel these wishes for yourself. (2s pause) May I be safe. (3s pause) May I be happy. (3s pause) May I be healthy. (3s pause) May I live with ease. (3s pause) Now, bring to mind someone you love dearly. (2s pause) Someone who effortlessly brings warmth to your heart. (2s pause) Visualize them clearly in your mind's eye. (2s pause) See their smile, feel their presence. (2s pause) Extend the same warm light from your heart to theirs, silently wishing them well. (3s pause) May you be safe. (3s pause) May you be happy. (3s pause) May you be healthy. (3s pause) May you live with ease. (3s pause) Feel your heart expanding, sending this love outwards. (2s pause) May you be safe. (3s pause) May you be happy. (3s pause) May you be healthy. (3s pause) May you live with ease. (3s pause) Next, bring to mind a neutral person. (2s pause) This could be someone you see often but don't know well—a cashier, a neighbor, a fellow commuter. (3s pause) Someone for whom you hold no strong feelings, positive or negative. (3s pause) Picture them clearly. And extend your loving-kindness to them. (2s pause) May you be safe. (3s pause) May you be happy. (3s pause) May you be healthy. (3s pause) May you live with ease. (3s pause) Notice if there's any resistance, and gently acknowledge it without judgment. (3s pause) Just keep sending the light. (2s pause) May you be safe. (3s pause) May you be happy. (3s pause) May you be healthy. (3s pause) May you live with ease. (3s pause) Finally, we come to a more challenging part of the practice. (2s pause) Bring to mind someone with whom you have difficulty. (2s pause) Someone who causes you stress or discomfort. (2s pause) If this feels too difficult, you can choose someone who is only mildly challenging. (3s pause) Remember, this isn't about condoning their actions or forgetting your feelings. (3s pause) It's about freeing your own heart from resentment. (2s pause) As you visualize this person, extend the warm light from your heart towards them. (3s pause) May you be safe. (3s pause) May you be happy. (3s pause) May you be healthy. (3s pause) May you live with ease. (3s pause) Breathe into any tension that arises, and gently release it. (2s pause) You're offering a wish for their well-being, just as you wish for your own. (3s pause) May you be safe. (3s pause) May you be happy. (3s pause) May you be healthy. (3s pause) May you live with ease. (3s pause) Now, let's expand this loving-kindness to all beings everywhere. (2s pause) Imagine the warm light from your heart radiating outwards, touching everyone on the planet. (3s pause) All living creatures, known and unknown, seen and unseen. (3s pause) May all beings be safe. (3s pause) May all beings be happy. (3s pause) May all beings be healthy. (3s pause) May all beings live with ease. (3s pause) Take a few more moments to rest in this expansive feeling of goodwill. (3s pause) Feeling the interconnectedness of all life. (2s pause) When you're ready, gently bring your awareness back to your breath. (2s pause) Notice the subtle sensations in your body. (2s pause) The feeling of your clothes against your skin, the sounds around you. (3s pause) Wiggle your fingers and toes, gently reawakening your physical body. (2s pause) And when you feel ready, slowly open your eyes. (2s pause) Carry this feeling of loving-kindness with you as you move through the rest of your day. (3s pause) I'm looking forward to seeing you again next time.