Welcome to your loving-kindness meditation.
Today's meditation will allow you the opportunity to extend loving-kindness to yourself and those around you.
Before you begin,
Please find a comfortable and quiet seated or lying down position.
Take a moment to truly settle in and allow your body to feel the heaviness of relaxation.
Begin by allowing your eyes to gently float closed,
Taking a moment to soften the area around your eyes.
Allow your shoulders to drop and begin to notice your breath as you inhale and exhale,
Just noticing the natural rhythm that your inhalation and exhalation takes.
You'll begin by directing your loving-kindness towards yourself.
Silently begin to repeat these phrases.
May I be filled with loving-kindness.
May I be peaceful and at ease.
May I be healthy and strong.
May I be happy and content.
Allowing these loving and kind affirmations to completely absorb,
Visualize a warm and loving light surrounding you and filling you from the tips of your toes to the crown of your head with light,
Love,
And compassion.
Take a few moments to allow that light to spread throughout your body and around your being and truly appreciate yourself.
Now imagine someone you love,
Such as your partner,
A family member,
A child,
A close friend.
Begin to direct your loving-kindness towards this person and silently repeat to yourself.
May you be filled with loving-kindness.
May you be peaceful and at ease.
May you be healthy and strong.
May you be happy and content.
Begin to bring up a picture or image of this person who you love and adore in your mind.
Imagine wrapping them in this warm and loving light and filling them with love and compassion.
At this time,
Imagine someone you feel neutral towards.
Someone you neither like nor dislike.
Someone such as a colleague or an acquaintance.
And while you imagine this person,
Silently repeat to yourself,
May you be filled with loving-kindness.
May you be peaceful and at ease.
May you be healthy and strong.
May you be happy and content.
And as you visualize this person who you feel indifferent to,
Wrap them in a warm and loving light and fill them with love and compassion.
Finally,
You will direct your loving-kindness towards someone you may have difficulty with,
Such as a difficult colleague or someone who has hurt you in the past.
As you think of this person,
Silently repeat to yourself,
May you be filled with loving-kindness.
May you be peaceful and at ease.
May you be healthy and strong.
May you be happy and content.
Taking a moment to visualize this person who you've had difficulty with in the past,
Wrap them in a warm and loving light,
Filling them with love and compassion.
Return your attention to your breath.
Inhaling and exhaling.
Just allow the normal rhythm of your breath to dance within you and give yourself a few moments to bask in the feeling of love and compassion that you have cultivated during this time.
Enjoy the beauty of what you have,
Extended not only to others,
But most importantly,
To yourself.
Truly feel the warm and loving light inside of you and reflected out to those around you,
Knowing that today you've helped to make the world a nicer,
Kinder,
And more loving place to be.
When you feel ready and you fully absorb this beautiful light and warmth and feeling of loving-kindness,
Begin to return your attention back to your breath and back to the way your breath moves through and out of your body.
Bring your attention to your fingers and your toes,
Slowly returning movement to your extremities.
And when you feel ready,
Gently allow your eyes to begin to open and adjust back to the room that you are sitting in.
Remember to look for the rainbow in today.
Namaste.
