So we're going to do a loving-kindness meditation.
If you can begin by simply settling in.
You can be sitting,
You can be laying down,
Whatever feels the most comfortable for you at the moment.
Now,
Go ahead and close your eyes.
I first would like you to visualize and think of someone you love deeply and dearly.
This can be a person,
This can be a pet,
But if you've had a recent argument with them,
Don't choose that person at the moment.
Choose someone who you can have wholehearted appreciation for.
And when you have that person,
Imagine them in the way that you love them the most.
Imagine what they look like,
Imagine how you feel,
And bring that image of them as close to you as possible.
Make it big,
Make it bright,
Make it right in front of you.
And now,
I want you to spend some time allowing yourself to feel the love and gratitude and kindness you have for them.
Allow the emotion to come out of them in your mind's eye and to come into you.
And then,
Feel that love and gratitude and kindness within yourself,
And send it out to them.
Send it back out to the image or to the person.
Send out everything that you can call forward of that love,
That gratitude,
That appreciation,
Straight back to them.
And now,
Go ahead and picture a memory from them in which you felt so loved.
You loved them,
They loved you.
Something you can call forward with as much emotion as if it was yesterday.
And do the same thing,
Bring that memory close.
Make it big,
Make it bright,
Make it right in front of you as if it's already happening once again.
And let the emotions from the memory wash over you.
Let the love,
Let the gratitude,
Let the kindness of that moment swoop its way through you.
And then,
Let that love,
Kindness,
And gratitude that you feel within you send it right back out into the memory.
Have gratitude,
Have love,
And send it right back out to that memory and that person.
Next,
I want you to think of a memory with this person,
Friend,
Where you felt safe and secure and loved.
Maybe not as overt,
A walk,
A place,
The time when you knew that you were safe with them.
You know the drill.
Lid this memory,
Call it forward,
Make it big,
Bright,
Close,
As if you were living it all over again.
And let that emotion wash over you.
Let the feeling of safety,
The feeling of security,
Closeness,
Kindness,
Affection,
Let it all come into you and send it right back out to the memory.
And then,
Choose one more memory of this person,
A memory you can call back to with appreciation,
With love,
With affection,
With whatever you'd like to call forward with them,
A favorite.
Once you've chosen that memory,
Call it forward,
Make it big,
Make it bright,
Make it close.
Let the emotions of the memory wash over you.
Let your emotions towards the person wash over you.
Wash over you.
Let your emotions towards the person wash over you.
And then,
Send everything that's going through you back out at the person,
At the memory,
All of the love,
All of the kindness,
The gratitude,
The appreciation,
The safety,
The security,
And make it a circle.
Have it coming in with that memory and every memory you can find coming into you and sending right back out to the person,
To the memory.
And then,
When you feel like you're going to burst,
You just have so much love,
So much affection,
Keep going,
Pause if you want to send more memories,
More things,
More to call.
But when you feel like you couldn't hold anymore,
Take a moment,
Take a deep breath,
Take a moment,
And let the memories fade away,
But the picture of the person,
Let them remain.
See them there,
Looking at you,
Smiling at you,
And let them love you and love them.
Let it float through you.
Remove all the blockages and just let all of the pieces of all of the memories sway back and forth to allow yourself to love and be loved.
Imagine yourself looking in their eyes.
And then,
Imagine yourself wrapping your arms around them and holding them close.
Feel the closeness.
Feel the love.
Feel the appreciation.
Feel the forgiveness.
Feel all of that kindness and know that it's coming back towards you.
Let it circle through you.
And then,
Break off from the hug,
Look into their eyes,
And say,
Thank you,
And know that you are being thanked as well.
And when it's all set,
There's nothing left to be said.
You've all communicated it without words.
Say goodbye for now and visualize them walking away.
Now,
Take one last moment to feel how you feel right now,
To experience the emotion.
To notice the difference from the beginning of the practice to now.
Take your time to notice what's changed in your body and your mind.
And when you're ready,
Take a deep breath and open your eyes.
Now,
This is part of a loving-kindness series of meditations.
There's various uses,
And you can look for other recordings.
But this one is simply to allow yourself to love and be loved of someone you care for.
We can cultivate these emotions.
We can bring them in.
And we can allow ourselves to be loved and to love.
So please,
Use this recording however you can,
And look for David Longhini for any other meditations that you may be looking for.
Thank you.
