Welcome to my meditation for love and compassion.
Sit back or lie down.
Get comfortable in a spot where you're not going to be disturbed.
Gently close your eyes.
Place your tongue on the roof of your mouth.
Take a few moments just to make any adjustments.
Get comfortable.
Gently place your attention on your breath.
Inhale and exhale.
Try not to control your breath.
Allow it to be completely free and completely natural.
Just observe your breath for a few moments.
Allow it to be completely automatic.
Now bring to mind the feeling of love.
How does love feel to you?
Is it a colour?
Is it a sensation?
Is it a memory?
How do you feel love?
When you think of love,
Where do you feel it?
Is it in the gut?
In the heart?
Or a sense of warmth all over the body?
Is it a new language that you're celebrating?
Imagine now that feeling of love was like a light surrounding your body,
From the top of your head to the tips of your toes and everything in between.
That light surrounds you,
It protects you.
How does that feel?
Now take that love that surrounds you and send it to a good friend.
Imagine how they will feel receiving your love,
Unconditional and true.
How does it feel sharing your love?
Bring him love to a friend.
Now sending that love to a neutral person,
To someone you don't know,
Could be someone you've passed on the way to work,
Someone on the bus or the train.
Send that love to someone neutral.
How does it feel to share your love?
Now send your love.
Share your love with someone you find difficult.
It could be a colleague,
A family member,
But send him love without judgement,
Without attachment,
Just love.
Now imagine you share your love equally with yourself,
With a good friend,
With a neutral person and with someone difficult.
Send your love equally.
How does it feel?
How do they feel?
Sharing your love equally with yourself,
A good friend,
Someone neutral and someone difficult.
Send it across the world,
Around the globe.
Send that love without judgement.
No one is any less or any more deserving of your love.
Now send that love to everything that is,
To everything that was and everything that is still to be.
Send your love to every person,
Every plant,
Every animal.
Your love is completely true,
Completely authentic,
With no attachments,
No judgements,
No trust,
No trust love.
Now slowly bring your awareness to your breath,
The inhale and the exhale.
Your breath is completely natural,
Completely automatic.
And now we're going to count to breath like this.
Inhale,
27.
Exhale,
27.
Inhale,
26.
Exhale,
26.
From 27 all the way down to 1.
Exhale,
27.
You You You
