This is the final minute 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 the world and all of the people and animals in it.
Think of all of the beauty and joy in the world.
Think of all of the sadness and suffering in the world.
Imagine a world where beauty and peace and joy greatly outweighs the sadness and the suffering.

As you inhale repeat:

‘May (all creatures) be happy, may (all creatures) be healthy.’

As you exhale repeat:

‘May (all creatures) 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.
OR…
Are you ready for the big one?

If you are, string all of the meditations together.
Do 3 inhales and exhales of of loving kindness for yourself,
followed by 3 breaths for an easily loved one,
3 breaths for a challenging loved one,
3 more for a random person you occasionally see,
3  for a person who has wronged you,
3 for all creatures everywhere,
and then bring it back to you for 3 breaths.
May I be happy, healthy, peaceful, free and loved. (x3)
May (loved one) be happy, healthy, peaceful, free and loved. (x3)

May (challenging one) be happy, healthy, peaceful, free and loved. (x3)

May (random person) be happy, healthy, peaceful, free and loved. (x3)

May (one who wronged me) be happy, healthy, peaceful, free and loved. (x3)

May all creatures be happy, healthy, peaceful, free and loved.  (x3)

May I be happy and healthy, peaceful, free and loved.

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