Welcome to Be With Melinda and to this loving kindness meditation.
Let's begin by arriving in our bodies.
Feel your breath move in.
Feel your breath move out.
Let yourself receive the steadiness,
The softness,
And the truth of being here.
Allow your body to settle into the support beneath you and the support around you,
Seen and unseen.
Let your weight drop.
Let your shoulders soften.
This is your time.
Now gently let your inner attention rise to the space between your eyebrows.
Not forcing,
Just noticing the subtle movement of awareness.
This center often opens when the body is soft and grounded.
Stay with your breath.
With each exhale,
Drift a little deeper inside your own body.
Feel your chest expand.
Your ribs soften.
Your belly loosen.
Your back widen.
Let warmth move through your whole face,
Your forehead,
Eyes,
Cheeks,
Lips,
And throat.
Let your shoulders grow heavy.
Feel the release traveling down your back,
Through your arms,
Into your hands,
And fingertips.
As if heaviness can flow out through them.
Now let this warmth move into your chest.
Let your heart space open.
Sense the love that lives in you,
The love you are,
The love you've given,
And the love that quietly returns when you allow it.
If a helpful memory rises,
Let it rise.
Let your heart grow wider.
Let this radiance move through your abdomen.
Your hips.
Your legs.
Your knees,
Calves,
Ankles,
And feet.
Feel yourself grounded and alive.
Gentle energy reach your mind,
Not to silence it,
But to soften it.
Make space for acceptance,
Blessing,
Possibility.
Feel yourself filling with golden light,
A renewing warmth,
The goodness already within you.
From this fullness,
Bring someone into your awareness.
Imagine a soft cord of light from your heart to theirs.
See them surrounded by your presence.
Surrounded in a sphere of light.
Offer them your intention.
May you be free.
May you be happy.
May your path open with purpose.
May you be at peace.
Feel the spaciousness between you.
Connected and free.
Loving without grasping.
Giving without depletion.
Let this loving energy return to you as well.
Your own freedom.
Your own peace.
Your own pleasure in being alive.
Stay here as long as you need.
And when you're ready,
Begin to return.
Notice your breath.
Touch your fingers and toes.
Feel your breath deepen.
Let your awareness rise gently back into your body.
When it feels right,
Open your eyes.
And take this loving kindness with you wherever you go.
