Free 15 Minute Loving Kindness Guided Meditation Script [PDF]

Take a comfortable meditation seat, and take three deep breaths. 

With each breath, say

Breathing in, I know I am breathing in. 

Breathing out, I know I am breathing out.

Bring a motivation to mind.

It could be, “To be kinder, both to myself and others.”

Or, “to accept myself as I am, and life as it is.”

Then say to yourself, either silently or quietly out loud:

May I be well and happy

May I be free from enmity, disease and grief

May happiness be my guard

Say this 3 times in total.

We are going to focus on our body, bit by bit.

With each body part, we’ll imagine a smile, a softening, and a soft, gentle, apricot-pink light – loving kindness – slowly filling that part of the body.

This has the quality of hugging a small child in distress.

Imagine that someone who really cres for you has placed their arm around your shoulders.

Say, either silently or quietly out loud:

Breathing in I am aware of the lips.

Breathing out I smile at the lips.

Then do the same with the:

Nose

Eyes

Ears

Forehead

Jaw Muscles

Cheek muscles

Crown of the head

Back of the head

Back of the neck

Throat

Imagine the head and neck filling up with a gentle apricot–pink light, and loving kindness.

Say,

May I be well and happy

May I be free from enmity, disease and grief

May happiness be my guard

Next:

Breathing in I am aware of the shoulders.

Breathing out, I smile at the shoulders.

Then do the same with the:

Upper Arms

Elbows

Lower Arms

Back of the Hands

Palms of the Hands

Fingers

Imagine the head, neck, arms and hands are filled with a gentle apricot–pink light and loving kindness.

Say,

May I be well and happy

May I be free from enmity, disease and grief

May happiness be my guard

Now:

Breathing in I am aware of the upper chest.

Breathing out, I smile at the upper chest.

Then do the same with the:

Upper Back

Abdomen

Lower Back

Pelvic floor

Buttocks

Imagine the head, neck, arms, hands and torso are filled with a gentle apricot–pink light and loving kindness.

May I be well and happy

May I be free from enmity, disease and grief

May happiness be my guard

Breathing in I am aware of the thighs.

Breathing out, I smile at the thighs.

Then:

Knees

Calves

Feet

Toes

Breathing in and Breathing out I smile through of all of my body from the top of my head to the soles of my feet and to the tips of my fingers and the whole of my body is filled with loving kindness and a gentle apricot-pink light.

May I be well and happy

May I be free from enmity, disease and grief

May happiness be my guard

Focusing on the centre of your body, at a point just in front of your spine in the centre of your chest, become aware of a gentle warmth of loving kindness.

Begin to expand the growing warmth of loving kindness from this central point outwards.

Say:

Breathing in I am aware of a point an arms length in front of my body.

Breathing out, there is loving kindness an arms length in front of my body.

Then do this:

To the left of your body

To the right…

Behind

To the front left quarter

To the front right quarter

To the rear right quarter

To the rear left quarter

Above

Below.

Say,

Breathing in and breathing out, I am sitting inside a apricot pink bubble of loving kindness an arms length around, above and below my body.

Breathing in and Breathing out I experience loving kindness as a warmth radiating from the centre of my body at my heart out to the limits of this bubble.

While imagining sitting inside the bubble, which slightly expands and contracts with your breathing, you say:

As I am well and happy, may all beings be well and happy

As I am free from enmity, disease and grief, may all beings be free from enmity, disease and grief

As happiness is my guard, may happiness be all beings guard

(3x)

Breathing in I am aware of the whole of the Room,

Breathing and breathing out I smile out to all of the room, which is filled with a gentle apricot-pink light.

Then repeat this step for all of the following:

Building

Block of Houses

Suburb

City

State or province

Country

Hemisphere of the planet

The Planet

Earth and Moon

Solar System

Milky Way

Universe

Pause, and rest the mind in the natural spaciousness.

Say:

May there be happiness

Then return in the reverse order, until you return to your bubble.

Then the bubble shrinks slowly by stages, until it is a tiny dot in your heart.

Then the dot disappears and we rest our minds – natural, spacious, and unfabricated.

Close with:

As I am well and happy, may all beings be well and happy

As I am free from enmity, disease and grief, may all beings be free from enmity, disease and grief

As happiness is my guard, may happiness be all beings’ guard

(3x)

Then do a short review.

End the meditation by either:

Thinking specifically of someone you know who is in some form of distress and wishing them well

Or

Thinking more generally of people in distress.

You can say:

May whatever wholesomeness that has been gathered by this practice benefit all beings.

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This script has been crafted with love and formatted in a clear, organized layout, making it easy to read aloud for individuals or groups. It is suitable for personal and professional use, including YouTube videos and monetization, and for voiceover recordings.

Use this script to lead your own meditation, edit or alter the script to suit your needs, use it in courses you create and sell, or use it privately with your clients.

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