Hello.
Welcome to this guided meditation for health,
Loving kindness,
And vision.
I invite you to find a comfortable position,
Either seated or lying down,
Whatever's your practice,
Whatever you feel most comfortable.
Allowing your body to be fully supported.
Settling in.
Feeling the earth beneath you,
Supporting you.
If ready,
I invite you to close your eyes or gently soften the gaze.
Again,
This is your time,
Your time of self-care and reflection.
Noticing how your body feels as you settle in.
Settling into this space.
Now,
I invite you to take three slow breaths.
Digging in through your nose,
Filling your belly and chest,
And then out through your mouth.
Again,
Slow,
Deep breath in through your nose,
Filling your belly and chest,
Expand and rise,
And then out through your mouth.
Then again,
Noticing the present moment,
Just as Thich Nhat Hanh teaches.
The present moment is filled with joy and happiness.
If you are attentive,
You'll see it,
Observe it,
Connecting with the present as you breathe in and out.
When ready,
Return to your own natural rhythm of breathing.
Observing it,
Following it,
Following without judgment.
Bringing gentle awareness to your body.
Feeling gratitude for its strength and resilience.
Silently or out loud,
I invite you to repeat the following words three times.
My body radiates vibrant health and vitality.
I nourish it with care and kindness.
And as we begin to do this cycle of repeating,
Visualize a warm golden light flowing through every cell,
Healing and energizing you.
Its warmth nourishing,
Caring,
Embracing.
Let us begin.
My body radiates vibrant health and vitality.
I nourish it with care and kindness.
Again,
Breathing in and out,
Visualizing this golden light nourishing you,
Healing you.
Let's repeat those words again.
My body radiates vibrant health and vitality.
I nourish it with care and kindness.
Breathing in and out with this golden light of warmth and healing energy.
Let's repeat again.
My body radiates vibrant health and vitality.
I nourish it with care and kindness.
It's allowing this golden light to nourish you.
Resting in it,
Visualizing it.
Ram Dass reminded us that the soul is composed of love,
Compassion,
Wisdom,
Peace,
And joy.
Those are all in us.
Allow this golden light to be a reminder of that,
To help nourish you,
Honor you.
I invite you to place a hand on your heart if that feels okay,
And extend Metta inward.
Silently or out loud,
We will repeat the following three times.
May I be filled with loving kindness.
May I attract goodness and compassionate people into my life.
May loving people surround me,
Bringing harmony and support.
May I be filled with loving kindness.
May I attract goodness and compassionate people into my life.
May loving people surround me,
Bringing harmony and support.
In and out.
Repeating again,
Silently or out loud.
May I be filled with loving kindness.
May I attract goodness and compassionate people into my life.
May loving people surround me,
Bringing harmony and support.
One more time.
Repeating silently or out loud.
May I be filled with loving kindness.
May I attract goodness and compassionate people into my life.
May loving people surround me,
Bringing harmony and support.
Thich Nhat Hanh say the most precious gift we can offer anyone is our attention.
And when mindfulness embraces those we love,
They will bloom like flowers.
Envision your ideal life unfolding,
Healthy,
Surrounded by goodness,
Thriving in joy.
Creating this vision of wellness and abundance,
Connection,
Allowing it to flow to you.
Picturing it.
What does it look like?
What is the connection you are creating?
Picturing it.
With your strong,
Resilient body,
Connecting.
And I invite you to say the following three times.
We will do it together.
I create a vision of wellness,
Abundance,
And connection.
Goodness flows to me effortlessly.
Let us begin as you envision that.
I create a vision of wellness,
Abundance,
And connection.
Goodness flows to me effortlessly.
Breathing in and out as you visualize this vision of wellness,
Abundance,
And connection.
Let us begin again.
I create a vision of wellness,
Abundance,
And connection.
Goodness flows to me effortlessly.
Just allowing that to wash over you.
Resting in this vision.
As you repeat again,
I create a vision of wellness,
Abundance,
And connection.
Goodness flows to me effortlessly.
Resting in that.
Visualizing it.
What does this life vision look like?
With your resilient and strong body,
Nurtured and healed.
Jack Kornfield would say you are free in every moment to set the compass of your heart to your highest intentions.
Honor that as you visualize this.
This life.
This life that you would like.
Honoring the present for the life you have.
The resilience of your body.
That golden light enveloping you and nurturing you.
This time of self-care.
Just allowing yourself this moment.
Noticing how your body feels as we begin to end our time together.
Observing your breath.
I invite you to begin to add movement back into your body.
Gently,
Slowly.
Wiggling your fingers and toes.
Perhaps deepening your breath or just allowing it to flow and to be.
If your eyes are closed,
Gently fluttering them open.
Thank you for our time together.
I invite you to carry these affirmations into your day.
Knowing goodness manifests through presence.
