Loving Kindness (10 Min Meditation Script)
Find a comfortable position preferably lying down so that you can become fully relaxed.
Let your hands rest by your sides, and begin to become aware of your hands. Notice a warm sensation in your hands and allow it to grow. The warmth is soothing and calm, just be fully aware of your hands and how they feel beside you right now. Feel a nice relaxation sweep over you, allowing your eyes to gently close, which relaxes you even more.
Draw your awareness to your right hand only now, and even though you want to relax your hands, begin to wiggle your fingers, imagining you are generating relaxation by doing so that when I ask you to stop, you will feel a wave of relaxation travel all the way up to your entire arms. Continue wiggling, feeling your fingers ready to become still. And stop moving them. Notice how immediately that wave of relaxation travels up your right arm, all the way up to your neck and to your right ear. Relax the right side of your head too, feel how good you feel on the right side.
So, let’s continue this same process on the left side, bringing your awareness to only your left hand, feeling the warm sensations that are soothing. Take a nice breath before you begin to wiggle all of your left fingers, to generate relaxation. Wiggle your fingers now, and continue doing so, imagining that you are building relaxation in your fingers by moving them. Keep going for a few moments longer. Your fingers are becoming tired and ready to relax. So, stop moving and feel how good your hand feels when it is motionless, and notice how that wave of relaxation travels up your entire left arm, to your neck and left ear, and the left side of your head.
Now, your left arm and right arm all the way up to your head are equally relaxed. Notice how you feel right now.
We are going through the same process with your legs, beginning with your right leg. So, wiggle your toes on your right foot, cultivating and building relaxation. Continue moving your toes so that they become tired and want to be still. And rest your toes, do not move them at all, and feel a gentle yet profound relaxation travel up your right leg, passing through your right hip, relaxing you all the way through your torso and right chest and back.