This is the 3nd in the series of loving kindness meditations.
Grab your phone.
Set your timer for a minute.
Place your left hand on your heart, and press your right hand down on top of it.
Think about a person whom you love very much, that gives you a hard time. Someone who challenges you, pushes your buttons, sets you off. Think their name. Imagine their face. See them smiling.
As you inhale repeat:
‘May (name) be happy, may (name) be healthy.’
As you exhale repeat:
‘May (name) be peaceful, free and loved.’
Repeating for 1 minute until the timer goes off. Release your hands,
Take a moment to notice how it feels.
Carry on with your day.
Are you ready for more?
If you are, string the meditations together.
Do 3 inhales and exhales of loving kindness for yourself,
followed by 3 breaths for an easily loved one,
and 3 breaths for a challenging loved one.
May I be healthy
May I be peaceful, free and loved. (x3)
May (name 1) be happy
May (name 1) be healthy
May (name 1) be peaceful, free and loved. (x3)
May (name 2) be happy
May (name 2) be healthy
May (name 2) be peaceful, free and loved. (x3)