This is a meditation of the analytical type taught by one of my lamas, designed to develop inclusiveness and universal, unconditional Love. Assume a comfortable posture in a pleasant location. As with any spiritual practice, if at any time the following practice makes you feel uncomfortable, simply stop and do something else. Resume only if you feel comfortable.
Begin by dedicating your practice for the benefit of all living beings. Calm your mind with simple or nine-step Breathing Meditation.
Close your eyes and visualize yourself as a small figure, either in your present form or your hero archetype. Visualize moving into your heart center. See yourself staring at a beautiful pulsating drop, a small sphere of Love energy located in the center of your heart. Pause until this vision is stable.
Take a deep breath and enter the heart drop. Hold your breath and abide in the drop. Release your breath and dissolve into the drop. Rest and become the drop. (Repeat this entering, abiding, dissolving, and becoming at least three times until you can clearly see yourself as a beautiful sphere of pure Love energy located at your heart.)
You are a beautiful sphere of pure Love. Now see the surface of the sphere and expand it until it encompasses and encloses your entire body, bathing it in loving energy. Rest in the feeling of loving your body and every aspect of your being. (Pause)
From within your sphere of Love, visualize your immediate family, and expand the sphere of your Love to include them inside your sphere. Feel your Love for them. (Pause)
From within your sphere of Love, visualize your friends and extended family, both those who comfort you and those who sow discord, and expand the sphere of your Love to include them inside your sphere. Feel your Love for them despite their flaws. (Pause)
From within your sphere of Love, visualize your town, and expand the sphere of your Love to include its people, parks, and pets inside your sphere. Feel your Love for its diversity. (Pause)
From within your sphere of Love, visualize your state, and expand the sphere of your Love to include its mountains, valleys, waters, forests, and life sustaining fields. Feel your Love for all of it. (Pause)
From within your sphere of Love, visualize your country, and expand the sphere of your Love to include its heroes and history inside your sphere. Feel your Love for its freedom and protection. (Pause)
From within your sphere of Love, visualize our planet earth, and expand the sphere of your Love to include its creatures and plants, lands and oceans. Feel your Love for this beautiful blue marble, our home in the depths of space. (Pause)
From within your sphere of Love, visualize the sun and its orbiting worlds, and expand the sphere of your Love to include them inside your sphere. Feel your Love for its light, warmth, and invitation to explore. (Pause)
From within your sphere of Love, visualize the Milky Way galaxy, and expand the sphere of your Love to include it inside your sphere. Feel your Love for its beauty and mystery. (Pause)
From within your sphere of Love, expand the sphere of your Love to include the entire universe inside your sphere. Feel your Love for all conscious beings. (Pause)
Now expand your sphere of Love to infinity, dissolving the boundary of your Love entirely, boundless Love encompassing all creation. Imagine that this could last forever. Rest in this feeling. (Pause)
Remaining in boundless and eternal Love, slowly bring your focus of attention back from infinity and the universe (Pause), back from the Milky Way (Pause), now the sun and planets (Pause), our planet (Pause), country (Pause), your state (Pause), your town (Pause), your friends and family (Pause), and return to your body. Remain now in your body as Love with no boundary. Rest. Open your eyes. Do you feel differently? Do you think universal, unconditional, boundless, eternal Love is possible?