Hello and welcome.
Thank you for practicing this loving kindness meditation with me here today right now.
My name is Neela and I'm glad that you're here.
To begin,
Allow yourself to find a comfortable position and let's take a few spacious breaths together,
Receiving the inhale,
Letting go of the exhale.
Receive the inhale and release the exhale.
And one more breath.
Bring to mind someone in your life that you're grateful for.
It could be a friend,
A partner,
A pet,
Anyone at all.
Whoever pops up,
Begin to visualize their face,
The color of their eyes,
Their smile.
And as you hold them in your mind,
Repeat the following phrases.
May they be free from internal and external harm.
May they be physically strong,
Healthy and vital.
May they have a calm,
Clear mind and a peaceful,
Loving heart.
And may they experience love and joy,
Wisdom and wonder in this world just as it is.
Notice how that lands in the body,
Checking in with the jawline,
The shoulders,
The belly and the back.
And know that it's okay if you don't notice anything in those areas.
Now,
Would it be okay to direct this same loving kindness your way?
May I be free from internal and external harm.
May I be physically strong,
Healthy and vital.
May I have a calm,
Clear mind and a peaceful,
Loving heart.
And may I experience love and joy and wisdom and wonder in this world just as it is.
What is the quality of your breath right now?
Now shift your focus to someone you have very neutral feelings towards.
Might be a neighbor,
A co-worker,
Somebody you see daily but that you don't really know.
Is it okay to just take a moment to visualize their face and we will repeat the same loving kindness.
May they be free from internal and external harm.
May they be physically strong,
Healthy and vital.
May they have a calm,
Clear mind and a peaceful,
Loving heart.
And may they experience love and joy and wisdom and wonder in this world just as it is.
Go back to the breath and check in.
Allowing the inhale to be a little bit longer than your everyday pattern.
And completely releasing with the exhale.
Now bring to mind someone you have some challenging feelings towards.
Is it okay to visualize this person and remind yourself that they,
Like you,
Are a human being with their own struggles.
And as you see their face before you,
You might say their name and silently repeat.
May they be free from internal and external harm.
May they have a calm,
Clear mind and a peaceful,
Loving heart.
May they be physically strong,
Healthy and vital.
And may they experience love,
Joy,
Wisdom and wonder in this world just as it is.
And just check in again.
Check in with the body.
Any sensations in the jaw,
The shoulders,
The belly or the back.
And now finally extending these wishes to all beings everywhere.
Think of your community,
Your city,
Your country,
The world,
All people everywhere.
May we all be free from internal and external harm.
May we all have calm,
Clear minds and peaceful,
Loving hearts.
May we all be physically strong,
Healthy and vital.
And may we all experience love and joy and wisdom and wonder in this world just as it is.
Take another moment to just notice how this practice lends in your body.
Notice if there is tension anywhere in the body.
Allow your attention to rest on this tension for just a moment.
Thank you for your precious time for practicing loving-kindness meditation.
Namaste.
