This meditation will help you cultivate a sense of kindness and warmth to help you face daily challenges.
Find a comfortable and quiet place.
You could be seated or lying down.
Now let your hands rest comfortably with your palms down or up.
Settle in and close your eyes or gaze softly ahead of you.
Whatever feels best.
Begin to ease into the practice.
Making any final adjustments to bring comfort and stillness.
Gently breathing in and out slowly through your nose.
Directing your attention to the gentle rhythm of your breath.
Feel the air's touch as it gently flows in and out through your nose.
Take a long inhale breath.
Making that exhale breath just a little longer.
Relax back into a natural flow of breath and feel your body soften a bit.
Starting to feel your thoughts wash away and your mind get a little quieter.
Fully letting go of all the things you can't control.
And embracing the beauty of the present moment.
And now the center of your heart.
Picture a gentle and warm white light flowing from within and streaming outward from your body.
Imagine the light radiating up into the sky as if it's connecting you with a higher source.
Feeling the connection and sense of aliveness.
Sense it's warmth,
It's rhythm,
It's energy.
It's an endless source of love,
Positivity and well-being within you.
Extend an invite to someone you want to share this light.
Someone familiar to your heart.
Someone you care for.
Someone who is close.
Place them right in front of you.
They're sitting mirroring you with their hands in their lap.
Witness the gentle rhythm of their chest as it naturally rises and falls.
Now,
Because you love this person so much,
Decide to send them four heartfelt wishes.
As you send them your light,
You say silently to yourself,
May this person have happiness may this person have happiness and receive all great things in life.
As you send them this wish,
Picture a soft light flowing from you to them.
A gentle flow filling them with warmth and love.
Speak quietly within and say to yourself,
May this person find freedom from their struggles and the things causing them pain.
Imagine more light filling their torso with a comforting glow of well-being.
Whisper to your inner self,
May they always feel joy untouched by pain.
Again,
Imagining more light sent over to them that is now filling up their arms and legs with this well-being.
And then you say to yourself,
May this person always live happily,
Free from stress and attachment.
Send over extra light with this wish.
Their entire body is now glowing with light.
Witness your loved one glowing with positive light,
Their happiness so evident,
Free from the pain and just so content.
Their light is shining so bright that it reflects back to you.
And return your own light intensifying,
Shining even brighter.
Rest in the embrace of this radiant light.
Feel the sensations in your body,
The tingling,
The aliveness.
How does it feel to see your friend really happy and free?
Recognize that it's by sharing with others that we experience fullness,
A sense of completeness.
Recognize that you are complete.
You are perfect as you are.
And you have a great abundance within you.
Take a deep inhale and exhale completely.
When you are ready,
Gently open your eyes.
Carrying the warmth and peace you created to the rest of your day.
