0:10Welcome. Welcome. This is a five minute loving kindness meditation. Loving kindness also called... Welcome. This is a five minute loving kindness meditation. Loving kindness, also called meta, is a practice of silently repeating warm wishes, first for yourself, then for others. Over the next five minutes, we'll offer these wishes in widening circles. From you outward to everyone. Settle into a comfortable position. Let your eyes close or soften your gaze. Take a deep take a deep breath in and let go. One more breath in and breathe out. Now place a hand on your heart if you'd like. Feel the warmth of your own hand. We'll begin with yourself. Silently repeat these words after me, letting each one land. May I be safe?
1:43May I be healthy? May I be happy?
1:51May I live with ease? Now bring to mind someone you love easily. A friend, a family member, a pet. Picture their face. Offer them the same wishes. May you be safe. May you be healthy.
2:26May you be happy.
2:33May you live with ease. Now think of someone neutral, someone you see but don't really know. A neighbor, a barista, a stranger on your commute. They want to be happy just like you. May you be safe.
3:13May you be healthy. May you be happy.
3:19May you live with ease. Finally, let your wishes widen to include everyone. All people
3:42everywhere.
3:45May all beings be safe. May all beings be healthy. May all beings be happy. May all beings live with ease. Notice how you feel right now. Take one more slow breath. And when you're ready, open your eyes and carry this kindness into your day.
