Begin by saying these phrases to yourself:
May you be safe and protected
May you be filled with loving kindness
May you be kind and patient with yourself
May you care for yourself joyfully and gracefully
May you know the joy of your true nature
Now imagine someone you love standing before you. It could be a friend or loved one and repeat these same words to them....
Now see in your mind's eye, a small group of people that you know. This could be your colleagues at work, a group of friends or family, and repeat the phrases above, extending your blessings to all those in this circle...
Next, notice the circle expanding wider and broader to include everyone in the city that you live in. Say this blessing to all those who dwell there...
Now expand your perspective even further until you see the entire North American continent, and extend these phrases of loving kindness to all living beings who live there...
Finally, bring your awareness to an image of our blue green planet, an oasis of life spinning in the midst of deep black space. Softly repeat these blessings to all sentient beings dwelling on the earth and in the waters....
As you bless the entire world, the vibration radiates back to fill you up with loving kindness. You experience this is a profound resonance of warmth in your open, tender heart. All of us, no matter what our background or path in life, we all just want to be happy... to love and be loved. This transmission of loving kindness is a reminder of how intimately connected we truly are.
