Duration: 12 minutes
Description: This is a Loving Kindness meditation, which is a great practice to do daily in order to invite more kindness, compassion, and gratitude into your life.
The meditation consist of several phrases that are repeated several times to cover all beings- starting with self and moving through indifferent and even unfriendly persons.
I will guide you through it and you are welcome to just listen or even repeat back out loud or to yourself. Eventually it is a good idea to memorize the text and complete the meditation on your own. I have included the words below so you have access to them.
"May all living beings be well, happy, and peaceful. May no harm come to them. May they always meet with spiritual success. May they also have patience, courage, understanding, and determination to meet and overcome inevitable difficulties, problems, and failures in life. May they always rise above with morality, integrity, forgiveness, compassion, mindfulness, and wisdom." - From the book Mindfulness in Plain English by Henepola Gunaratana