Sat Naam,
Welcome to this loving-kindness meditation.
Take a few moments to get really comfortable in any position that feels right for you.
Getting really comfortable,
Softly and gently closing your eyes.
Bring your awareness to your breath,
Breathing in through the nose and out through the mouth if you can,
Sighing as you exhale.
With each and every exhale,
Sense tension melting,
Tightness dissipating,
Your body feeling more and more relaxed,
Surrendering your breath to its natural rhythm and flow.
Now think about a sand kalpa.
What do you want to get from this?
What do you need to get from this?
Taking a few moments to choose your sand kalpa,
Phrasing it in the form of first person and present tense,
I am.
With full feeling,
Repeat your sand kalpa three times mentally,
Knowing in the wholeness of time,
Your sand kalpa will manifest,
Will come true.
Now relaxing all of your efforts completely,
Becoming aware of your body resting in stillness.
Your body is at one,
Your body is completely still.
Now becoming aware of your breath,
Your natural spontaneous breath.
You are a witness looking inwards,
Watching,
Feeling,
Sensing your natural spontaneous breath.
As I count backwards from ten,
Allow any residual tension or tightness to melt away,
Your body feeling a sense of ease.
Ten,
Nine,
Eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
Surrendering all of your efforts completely,
All you need to do is stay awake and aware.
Sinking your awareness into the centre of your chest,
Your heart centre,
And in this space visualise a ball of golden luminous light,
Shining brighter and brighter with each and every breath.
This light expands outwardly,
Shining brighter and brighter with each and every breath.
You are surrounded in a bubble of golden luminous loving light.
How does it feel?
How do you feel being surrounded by love?
Without judgement,
Without detachment,
Nothing but pure love and light.
How does it feel?
Now send this healing loving light to someone you cherish,
Someone you love.
Send this pure love and light to someone that you hold dear in your heart.
You are sharing this love,
This light without judgement,
Without attachment,
Nothing but pure love and light.
How does it feel?
How do you feel sharing this love,
This light?
Now sharing love and light with someone you barely know.
How does it feel to share love and light with someone you barely know?
You are sharing this love and light without judgement,
Without attachment,
Nothing but pure love and light.
How does it feel?
Now sharing love and light with someone you find challenging,
Someone that may be hard to work with,
Someone from home,
A family member.
Sharing your love,
Your light with someone you find challenging.
You are sending love and light without judgement,
Without attachment,
Nothing but love and light.
How does it feel to share your love,
Your light with someone you find challenging?
Now sharing your love and light with everything and everyone.
Imagine your love and light surrounding the whole planet.
How does it feel to share your love and light with everything and everyone?
Now bringing your awareness back into the room,
Back into your body,
And as I count to ten,
Softly and gently start to wake your body.
One.
Two.
Three.
Four.
Five.
Six.
Seven.
Eight.
Nine.
Ten.
Coming back into your body,
Gently making your way to a seated position if you are lying down.
Bringing your palms together,
Rub your hands,
Build some friction,
Some heat.
Placing your hands in front of your eyes,
Gently start to open your eyes,
Taking a few moments to get used of the light once again.
Sinking your hands to a prayer posture.
Sat Nam.
