Loving-Kindness Meditation
(from the book Beyond Happiness by Ezra Bayda)

Using conscious breath, draw your attention to the present moment. Think of someone you have positive feelings for and breathe them in to the heart chakra. This activates your innate loving-kindness. As you continue with slow, conscious breaths stay with each line below for a few breaths each. Visualize radiant energy expanding outward…

To Oneself
Breathing in, dwelling in the heart.
Breathing out, extending loving-kindness to myself, exactly as I am right now.

Breathing in, dwelling in the heart.
Breathing out, there’s no one special to be.

Breathing in, dwelling in the heart.
Breathing out, just being.

To Another
Breathing (name) in,
May you dwell in the heart.

Breathing (name) in,
May you be healed in your difficulties.

Breathing (name) in,
May your heart be open to others.

To Everyone
Breathing everyone in,
May you dwell in the heart.

Breathing everyone in,
May you be healed in your difficulties.

Breathing everyone in,
May your hearts be open to others.

Breathing in, dwelling in the heart.

Nurturing the art of loving-kindness cultivates a foundation of peaceful contentment. You can walk through the world in a way that is empowered and healthy, and this simple mediation is just one way to consciously align yourself with the Now. Realize on the deepest level that you are a channel through which limitless love can flow.