Loving-kindness in relationships

Welcome to your loving-kindness in relationships meditation. My name is Shayna, and I’m excited to guide you through this practice today. One of the most powerful ways to begin embodying loving-kindness is to create a small inner smile on your face. It’s the type of smile you can feel behind your eyes and in your heart, like a warm golden ray of sunshine. From the outside, it may not even look like you’re smiling.

This smile doesn’t require force or strain—it’s natural and relaxing. It softens your face and your whole body, filling you with smiling energy. You are invited to maintain this inner smile throughout the practice, as it offers tremendous benefits for the nervous system.

I will now repeat several affirmations. You can choose to say them out loud if you’re in a private space or silently to yourself. Both are powerful. The phrases are:

May I be happy.
May I be healthy.
May I live with ease.
May I be filled with love and peace.
Feel the warm golden light of your smile as you repeat these phrases, basking in their nourishing glow. Let this light amplify your energy field and cultivate feelings of love, kindness, and compassion within you. Use your breath as a tool; if doubt or old beliefs arise, breathe them out with a clear exhale. With each inhale, embrace the mantras.

Take a nice deep breath in through your nose and exhale through your mouth. Notice any shifts within you as you repeat the mantras, bringing new energy into your body.

Now, think of someone you love deeply. Visualize this person clearly in your mind’s eye. Repeat the same phrases, but replace "I" with "you":

May you be happy.
May you be healthy.
May you live with ease.
May you be filled with love and peace.
Imagine waves of loving energy surrounding this person in a golden glow, as if you can see their smiling face basking in the warmth of your kindness.

Next, think of someone you neither strongly like nor dislike—perhaps a coworker or an acquaintance. Picture this person and repeat the phrases:

May you be happy.
May you be healthy.
May you live with ease.
May you be filled with love and peace.
Feel the energy behind the words. As you send kindness to someone neutral in your life, you are cultivating and generating love and compassion. The more you give, the more you feel within yourself. Recognize their humanity and fill their heart with inspiration and joy. Imagine this person smiling and receiving your kindness, surrounded by a golden glow.

Tune back into your own body and breath. If your focus has wandered, gently remind yourself to maintain that small inner smile. It’s like stoking a fire of kindness and love within you, simply by embodying it through the inner smile.

Take a deep breath in and exhale fully. If you’re ready, slightly deepen your breath and feel the loving energy you’ve cultivated within yourself. The white noise will continue for a few more minutes, allowing you to rest and soak in this fresh, grounding, and expansive energy.

When you’re ready to transition, you may open your eyes and stretch in any way that feels good. I look forward to seeing you in the next meditation. Goodbye for now.