And when you're ready,
I will invite you to close your eyes.
Peace out.
And just brave.
Taking these few opening moments of the practice as an opportunity to really just ground into this space.
To let go of the rest of the day and eat.
Distractions,
Anything.
Things that have been going on for you.
Really come into the present moment,
The here and now.
And she's set her hair.
In the stillness.
Take it as an opportunity to breathe.
Question,
How is your feeling today?
How do you feel in your physical body?
In your emotional state.
Within your energy levels.
And we ask these questions not to judge ourselves,
But.
.
.
Cutie because.
It's not very often that we do actually stop and ask these questions of ourselves.
We ask other people how they're doing all the time and we might ourselves reply,
I'm fine,
But we don't often stop to actually question whether or not that is the case.
Next time to bring your attention to your practice.
Notice the natural rise and fall.
The chest,
The belly,
The ribbed section.
Notice what the breath can tell you about those previous questions,
What it can tell you.
About your energy levels today,
Your emotions.
Is that breath nice and low into the diaphragm into that many spaces.
Or is it slightly higher today?
The chest.
Is the latter.
Perhaps you're feeling that your shoulders are slightly risen as a result of that.
And perhaps it feels nice to just draw those shoulders gently away from you.
We're going to just take a conscious breath together to mark the start of the practice.
So when you're ready,
Take a nice deep inhale through the nostrils.
And ask how your choice out of the mouth of others.
Return to your natural breath.
Say we are doing a loving kindness meditation and we need love in the truest form.
Nice unconditional sense of the word.
It's not romantic love,
It's not even necessarily platonic love,
It's purely that soul to soul connection.
And that knowledge that On some deep level,
We as human beings all have that love for each other,
Although sometimes we might forget it.
I'm the first person that I'm going to ask you.
All that love for today is for yourself.
And we don't mean that in.
.
.
Way or an overly self-assured way.
It's really an understanding that.
.
.
As humans we can and we'll have this love for each other but that love really needs to start off with yourself.
If you like the image you could imagine a ball of light coming out of your heart space,
Your soul space.
And that ball of light is expanding and growing to every part of your body.
Take that love for all of yourself.
That love growing and expanding.
Think of all the things that you do like about yourself and what you feel best about as a human being.
A mantra of love suggested in your own mind.
To say to yourself.
May I be well.
May I be happy.
May I be safe.
Background.
Wag your tail.
Be Aggie Safe.
May I be well.
Leave that love outside of ourselves.
I'd like you to picture somebody that you love to work with.
Again,
Doesn't necessarily need to be in a romantic sense of the word,
But someone that you truly,
Truly love.
Anxiety break.
Picture of them into your mind's eye,
Really picture their face.
I think of their good qualities,
All of the things I really love about them as a person.
I think of their deserving of that love.
If you like that imagery of the ball of light starting from your heart,
You can start to imagine that light extending and expanding all the way to connect to their heart space.
Joining you together despite the distance between us.
And then as you picture that person in your mind's eye,
You can repeat the phrase again.
May you be well.
May you be happy.
Be well.
Oh.
I love you.
Well.
For me In the next,
I will invite you to picture some more.
Don't I know?
Some detailed feelings on the trip.
And I would like more.
.
.
It could be a security guard at your place of work.
It could be a bus driver who drove you somewhere today.
A fellow commuter,
You see reckoned me,
But do not know.
A neighbour,
You might not know to,
But can know to challenge.
To one person who we're going to be sending this dedication to.
And try just as best as you can again to picture their face.
Tonight that Despite the fact that you don't know this person very well,
They too are deserving of love.
Despite the fact that you might not know their best qualities that the people who love them know.
And extend this love to you.
May you be well,
May you be happy,
May you be safe.
May you be well.
May you be happy.
May you be safe.
To break through.
Our attention to you.
See you.
Slightly more challenging.
Somebody who is perhaps a slight sticking point in your life,
You might find it difficult to meet around.
And I ask you to do this,
Not.
.
.
To go over in your head all the reasons that you do find them difficult sometimes.
But again because we're repeating this exercise and because we're remembering that all people are deserving of love.
And they can be slightly tricky at times.
Really picture this person in your mind's eye.
See that face?
I love you.
May you be happy,
May you be well,
May you be safe.
Start to visualise again that ball of light that we spoke about at the start.
And that ball of light that was already spread throughout your whole body and to your most loved person is now going to start to extend out further.
We need to try and picture all four people that we've spoken about at the same time and imagine that beam of light going to all of them.
Touching now.
Sending those good wishes that way.
Life is going to continue to expand further throughout your town,
Your village,
Your city.
Throughout your country.
And then overseas,
Throughout the whole continent,
Throughout the whole world,
Throughout the whole universe.
Whoever they are,
Wherever they are,
Are deserving of that love.
Bye now.
They can reflect that back to us.
For more understanding for the people we encounter.
And gratitude for their existence.
You can start to live a happier,
More engaged life.
Is not to let go of visualisation.
The image or name of light from your line type.
Take a gorgeous breath together tomorrow.
The one you don't want.
When you're ready,
Take a nice deep breath out through the nose.
Exhale,
Your choice.
Take a moment to just rest here in the stillness.
For the facts of life.
Visualize for all of those people and for yourself,
Of course,
Where we started.
Close off this practice with our three breaths of gratitude.
So when you're ready just put your right hand onto your heart space.
So when you're ready,
Take a nice deep inhale into that heart space.
And exhale that gratitude for yourself.
Left hand comes on top of the right,
Take an inhale,
Second breath of gratitude is for community.
Exit out.
Take a nice inhale,
The third breath of gratitude is for the practice itself.
Exhale to release that gratitude.
Hands down to center.
When you're ready in your own time.
Start to blink open your eyes.
I hope you really enjoyed our meditation.
Thank you so much for joining me today.
