Welcome.
Today's inspiration is showing up with care for yourself and all those around you.
As we each move through this life.
We are in a constant relationship with ourselves.
One another,
And with everything all around us.
We might not recognize the impact that we receive from the interactions we have throughout the day.
Sometimes,
We don't realize that we are carrying or holding on to certain thoughts,
Feelings,
And emotions,
Which can affect the way we show up for ourselves and others.
Without realizing it,
We might feel clouded or bogged down.
And not be sure where those feelings are coming from.
When we practice offering love,
Kindness,
Care,
And compassion to ourselves and others.
We start to shift our perspective and shed the layers that may be weighing heavily on us.
Today,
We'll settle into a traditional practice called metta.
Or loving-kindness.
In this practice,
We'll repeat a series of well-wishes towards ourselves and various people around us,
Allowing the essential true nature of the heart to shine through as we extend compassion,
Love,
And care towards ourselves and all beings everywhere.
Let's begin to settle in.
Come to a comfortable,
Upright position.
Allow your spine to be long.
Yet not rigid.
Begin to soften your gaze.
Or close your eyes completely.
If that feels comfortable today.
Bring your awareness to your breath.
Allowing each breath to settle you deeper here,
In this space.
Notice any sensations of tension in your body.
And see where there might be opportunity to soften or release.
Allow your facial muscles to soften.
Your shoulders,
Arms,
All the way to your fingertips settles.
Perhaps you can surrender to the support beneath you.
Feeling the grounded connection to the earth beneath you,
Holding you.
Begin to guide your awareness inward.
Follow the natural pace of your breath.
As you turn in.
And notice all of the subtle body connections present here.
Bring to mind a visualization of yourself.
Allow whatever rises spontaneously to be what you hold in your mind's eye.
If nothing immediately rises.
Allow your awareness to be guided to your heart space.
And notice what your heart is holding today.
Begin to silently repeat the following phrases to yourself.
May I be happy.
May I be well.
May I be safe.
May my mind be at ease.
As you repeat these phrases,
Allow yourself to settle deeply into the intention of these words.
Gently release the repetition of these phrases and rest in silence for the next moment.
Simply notice any shifts that have taken form.
As you feel ready,
Bring to mind a person whom you love deeply.
Someone you find it easeful to care for and love without condition.
Hold the vision of this person closely and begin to repeat the phrases.
May you be happy.
May you be well.
May you be safe.
May your mind be at ease.
As you repeat these phrases and send them to this person.
Settle into their intention.
Slowly release the repetition of these phrases.
Let the person you were holding in your mind's eye begin to drift away.
Now,
Invite in a person that you have relatively neutral feelings towards.
Maybe an acquaintance who you have no strong feelings towards in any direction.
Begin to bring the phrases back.
And repeat them silently as you direct them towards this person.
May you be happy.
May you be well.
May you be safe.
May your mind be at ease.
As you repeat these phrases,
Settle into the heartfelt meaning that comes with each repetition.
Release the repetition of these phrases.
Let the person you are holding in your mind's eye drift away.
Next.
Invite in a person that you have difficulty with.
Perhaps a person who you are experiencing some conflict with.
Let the phrases return.
And repeat them silently.
With the same heartfelt intention.
As you send them to this person.
May you be happy.
May you be well.
May you be safe.
May your mind be at ease.
As you repeat these phrases,
See if you can access the same heartfelt feelings you've connected with in each previous experience.
Gently release the repetition of these phrases.
Finally,
Broaden your awareness to all beings everywhere.
Invite in the mantra.
Loka Samastah Sukhino Bhavantu.
Meaning,
May all beings everywhere be happy and free.
And may the thoughts,
Words,
And actions of my own life Contribute to the happiness and to that freedom for all.
LOKA SAMASTA SUKHINO BAVANTU LOKA SAMASTA SUKHINO BAVANTU Allow yourself to settle into this space of loving-kindness.
If your mind drifts,
Let your awareness return to the mantra or phrases with compassion.
I'll watch the time.
Bring your awareness back to your breath.
Release the repetition of any mantras or phrases that have been present in your space.
Allow your eyes to open.
When we carry the energy of love.
Kindness,
And compassion.
We move more mindfully and gently through this life.
The energies we hold within us.
Begin to extend outwards.
And we contribute our tender care to all beings everywhere.
May you hold this loving kindness in your heart.
Your mind,
And your body.
Today and every day forward.
Namaste.
