Hello and welcome to a guided meditation for loving kindness.
I invite you to find a comfortable position,
Sitting or laying down.
And if you're sitting,
Perhaps you allow your feet to connect to the earth,
Rooting down through your sits bones,
Sitting nice and tall,
Top of your head reaching to the heavens,
Spine straight,
Shoulders relaxed.
And if you're laying down,
Just allowing your whole body to become heavy,
Melting into the earth,
Thanking the earth for taking all of our stresses,
Our worries,
For holding us in this space,
In this moment.
And as you begin to settle in,
I invite you to place one or both hands,
Resting over the center of your chest,
Connecting to your heart space.
As we begin to generate love and kindness,
Connecting to your breath.
And as you breathe in,
Breathing in love.
And as you exhale,
Releasing,
Sending out,
Breathing in love.
Breathing out kindness.
And as you continue to breathe in and out,
Perhaps begin to envision a beautiful emerald green light emanating from the center of your heart and spiraling,
Spinning.
Letting this light begin to spin with this love and kindness.
And if you find it difficult to feel a sensation of love today,
It's okay.
We begin by offering gentleness and love to ourselves.
And you can even envision perhaps something that's easy for you to love.
It can be nature,
A tree,
Your favorite flower.
Maybe it's a puppy or a kitten or a baby.
Something so pure and innocent.
Envision now that something for yourself.
Feel that love beginning to generate within the center of your heart.
Feel that love warming your entire being like a golden glow washing over you.
Begin to direct loving kindness towards yourself.
Repeat the following phrases silently or out loud.
Do your best to really feel the meaning behind the words.
May I be happy.
May I be healthy.
May I be safe.
May I live with ease and well-being.
May I be happy.
May I be healthy.
May I be safe.
May I live with ease and well-being.
May I be happy.
May I be healthy.
May I be safe.
May I live with ease and well-being.
Feel this loving intention swirling around you and within you.
Next,
We begin to bring to mind someone you love deeply,
Such as a family member,
A friend,
A mentor.
And repeat the phrases again,
Directing them now towards this person as if you were standing eye to eye and saying to them,
May you be happy.
May you be healthy.
May you be safe.
May you live with ease and well-being.
May you be happy.
May you be healthy.
May you be safe.
May you live with ease and well-being.
May you be happy.
May you be healthy.
May you be safe.
May you live with ease and well-being.
Then begin to expand your loving kindness to include all beings,
Known and unknown to you.
Visualize the whole world and repeat the phrases once more.
May all beings be happy.
May all beings be healthy.
May all beings be safe.
May all beings live with ease and well-being.
May all beings be happy.
May all beings be healthy.
May all beings be safe.
May all beings live with ease and well-being.
May all beings be happy.
May all beings be healthy.
May all beings be safe.
May all beings live with ease and well-being.
Begin to envision that beautiful green and golden light spiraling and spinning at your heart center,
Expanding that light out,
Covering the entire planet with this loving green and golden light,
Sending out waves of loving kindness frequencies.
Just taking a few moments to sit with the feeling of loving kindness and compassion in your heart.
Notice how it feels to cultivate these positive wishes for yourself and for others and slowly,
Slowly begin to bring that green and golden light back into your heart center,
Envisioning a beautiful lotus flower right at the center of your heart,
Opening and capturing that light as if it was just a little ball of light dropping right into the center of the lotus.
And then witnessing that flower begin to close around the light like a seed within your heart,
Always here for you at any time and throughout your day.
You can shine that light whenever you need,
Sending love and kindness to anyone or anything.
When you're ready,
Gently bring your awareness back to the present moment,
Gently opening your eyes and taking a few more breaths before continuing your day.
This loving kindness meditation can be a powerful practice for cultivating compassion,
Empathy,
And a sense of connection with others.
Thank you for making the time to connect within and with all.
Have a beautiful day.
The light in me recognizes and honors the light within you.
Namaste.
