Welcome beautiful soul.
As you arrive for your practice today,
My invitation to you is to just allow the worries of your life to drift away.
With every inhale and exhale,
Allow yourself to arrive more deeply into your body.
Be more present here in this current moment.
They say that this moment,
Right here,
Right now,
Is the only one that truly exists.
So make it count.
Be here.
With every inhale and exhale,
You allow yourself to drop deeper and deeper into the surface beneath you.
You let the mind that is so prone to wandering off,
You just allow it to stay here.
To let those thoughts that often stream past us,
Like clouds in the sky,
Just let them float by.
As you allow yourself to be here,
Completely present,
This meditation is focusing on loving kindness.
Of filling ourselves up with love.
Unconditional love.
And not just for ourselves,
But for others in our life as well.
No matter how your day has been,
No matter what's to come,
You and everyone around you deserves to feel loved.
Picture this golden ball of loving energy,
Picturing it in your heart space.
Feel the love that this ball holds,
And allow this ball and this pulsing energy to slowly start to expand.
So it pushes out past your heart space,
And it starts to radiate through your entire being.
Imagine you are this ball of love.
Imagine that you radiate loving kindness through every word you speak,
And every action you take.
Not just with others,
But with yourself.
Say it with me.
I am loving kindness.
I am loving kindness.
I am loving kindness.
And just take a moment now,
Focusing still on that ball of loving energy that is now pulsating through your entire being.
Until finally,
This loving energy is like a ball of energy encompassing your entire body.
Notice how it feels.
And I want you now to call forth an image of a loved one.
And picture them standing in front of you.
And then what you are going to do is you are going to expand this ball,
This all-encompassing ball,
So it's covering the both of you.
So that they too are filled with this loving kindness.
With this energy of unconditional love.
You should share this love with them.
Feel yourself deeply connected with them.
And finally,
I invite you now to call forth somebody that you've been having difficulties with.
Maybe this is someone close to you.
And perhaps this is just a random person that you've interacted with recently.
This one can often be the hardest.
And just calling them forward.
Picturing them standing in front of you.
And now you are going to expand out this ball of energy.
So it is also encompassing this person.
And you are going to send them loving kindness.
You are going to send them this pulsing energy of unconditional love.
We are not looking to forget.
We are not looking to forgive.
We are simply acknowledging them.
And their existence.
And their journey.
And their right,
Just like yours,
To be loved.
And taking a moment now to feel that unconditional love.
To feel it pulsing between you and both your loved one.
And the person that you've been having difficulties with.
And now you can say goodbye to both of them.
But leaving that ball of energy.
So it is still encompassing the three of you.
So that hopefully they too will share that loving kindness with others.
Taking some nice deep breaths.
In through the nose.
And out through the mouth.
Just allowing yourself to come back to the present moment.
But still focusing and still feeling this unconditional love.
And know that you get to carry this energy with you for the rest of the day.
And why not share some of that loving kindness with the people that you interact with today.
