Loving Kindness
Meditation Script &
Worksheet
Loving Kindness Meditation (LKM) is a mindfulness-based
meditation that helps us cultivate compassion, kindness,
acceptance and love, for ourselves and all others. By directing
caring feelings towards oneself and others, the aim of LKM is to
develop a state of unconditional kindness as well as an
appreciation of our oneness with others, recognising that all
beings including ourselves have the desire for happiness and
peace.
Loving Kindness Mediation has been shown to assist in
counteracting the challenges faced by carers and those taking
on a caring role. (Boellinghaus, Jones & Hutton, 2014). It has
the capacity to reduce distress fatigue and burnout for carers
by helping to maintain overall wellbeing, and has been shown
to help strengthen the relationship between carer and those
they care for.
Below, we have included a Loving Kindness Meditation Script to
practice with. If you wish, we have also included some
questions to help you reflect and gain insight upon your
meditation.
Lived Experience Telephone Support Service
1800 013 755
Webchat: letss.org.au
This program is funded by the Adelaide Primary Health Network - an Australian Government Initiative
Begin by getting yourself comfortable. Allow yourself
to switch from your usual mode of doing to non-
doing, to simply being. Connect with your body and
bring your attention to your breathing.
Follow your breath as it comes in, and then out of
your body, without trying to change it. Simply be
aware of it, and any feelings associated with it. Give
full attention to each in breath and then to each out
breath.
Being total here in each moment with each breath.
If distracting thoughts arise acknowledge them
without becoming involved and return to the
practice.
Take a moment now to consciously set an intention
for this practice, some examples are: “to open my
heart”, “ to cultivate loving-kindness”, “ to care for
myself” ( Sharpio & Carlson, 2009)
Bring to mind a person or a pet for whom you are
happy to see and have deep feelings of love.
Imagine or sense this person or pet, noticing the
feelings you have for them arise in your body. It may
be a smile that spreads across your face it may be a
warmth in your body. Whatever it is, allow it to be
felt.
Let go of this person or pet and continue to keep in
awareness the feelings that have arisen. Bring to
mind now, and see if you can offer loving kindness
to yourself, by letting these words become your
words:-
May I be safe
May I be happy
May I be healthy
May I live in peace, no matter what I am given
May my heart be filled with love and kindness.
Notice the feelings and sensations that arise and let
them be. Now try offering loving kindness to
someone who supports you.
Bring that person to mind and let these words
become your words:
May you be safe
May you be happy
May you be healthy
May you live in peace, no matter what you are
given
May your heart be filled with love and kindness.
Notice the feelings and sensations that arise and let
them be. Once feelings for a loved one flow easily,
turn your attention to someone with whom you have
difficulty. It is best not to start with the most difficult
person, but someone who brings up feelings of slight
annoyance or irritation. See if you can let these words
become your words as you keep this person in
awareness.
May you be safe
May you be happy
May you be healthy
May you live in peace, no matter what you are
given
May your heart be filled with love and kindness.
Notice the feelings and sensations that arise, and see
if you can just allow them, and let them be.
Now bring to mind the broader community of which
you are a part of. Imagine your family, your
colleagues, your neighbours: fan out your attention
until you include yourself in this offering of loving-
kindness as you let these words become your words:
May we be safe
May we be happy
May we be healthy
May we live in peace, no matter what we are given
May our hearts be filled with love and kindness.
Notice the sensations and feelings that arise within
you. Sit with them for a few moments until you are
ready to end the practice.
Loving Kindness Meditation Script
Adapted from:
Jon Kabat-Zinn ( n.d), Mindfulness meditation, CD series 3, retrieved from
http://mindfulnesshamilton.ca/meditation-scripts
Sharpio, S., & Carlson, L. (2009). Mindfulness and Self-Care for CliniciansThe Art and Science of
Mindfulness: Integrating Mindfulness into Psychology and the Helping Professions: American Psychological
How did you feel when you connected with your body and brought
your attention to your breathing? What kind of feelings did you have?
If any distracting thoughts arose, what were they? Were
there any common themes between your thoughts?
What kind of person or pet did you bring to mind that makes
you happy and that you have deep feelings of love for?
When you thought of this person or pet what
kind of feelings did you feel arise in your body?
What person did you imagine that you have difficulty
with? How did imagining them make you feel?
What kind of feelings and sensations arose after you
wished this person kindness, safety, and health?
What feelings and sensation arose when you
included yourself in your loving kindness?
How did you feel when you offered your loving
kindness to the broader community?
May I be safe
May I be happy
May I be healthy
May I live in peace, no matter what I am are given
May my heart heart be filled with love and kindness
Cut or tear to keep a copy of the script below as a reminder
