Loving-Kindness Meditation - Joy and Love

A guided meditation by Ven. Ayya Khema

Please put your attention on the breath for a few moments.

Find the feeling of joy, within you, by thinking of anything that has given you happiness. Now spread that feeling until it pervades your whole body from head to toe.

Then find the feeling of love, warmth, care, concern, togetherness, within you, by thinking of a beloved person help you to feel these emotions. Now spread the love and warmth and care around you. feel joy pervading you and love surrounding you.

Next hand the joy and the love to the person nearest you as your gift to that person. Let him or her have all the joy and all the love that you can find in your heart. Notice how they still within you, even though you are giving them to another person. They do not become diminished. You are only including the other person within these feelings.

Now hand all the joy and love you can find to everyone here. You will notice how that expands your own heart and makes it soft and giving.

All the joy and love you can find now go to your parents , whether they are still alive or not. Let them share your innermost feelings.

Now think of your nearest and dearest people. Let them have all of the love and joy that you can find. Fill them with joy and embrace them with love. Notice how both emotions remain within you. You do not lose them by giving them away.

Hand all the joy and love you can find to your friends. Share your heart with them. Pervade and embrace them with joy and love, coming from your heart to their hearts.

Now give your joy and your love to all the people who are part of your lives, co-workers, neighbors, acquaintances, relatives. Feel your togetherness with them by giving them the greatest treasure your heart can give.

Let the boundaries and barriers of the heart fall and let joy and love flow out of it. First to people that may be sharing these buildings with us, and then to the people in the houses around here. Let them all be part of your heart, knowing we belong together at this time, on this small planet.

Go further afield, as far as your imagination will take you, people and beings are everywhere. Feel the unity and togetherness of the family of mankind by sharing the best you have.

Put your attention back on yourself. Become aware of the beauty within you. Know that for your inner life. Make it as beautiful and as peaceful as you can so that you have much to share with others. Let beauty and peace fill and surround you.

May all beings be happy.

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Leigh Brasington / / Revised 31 Oct 05