Hello and welcome to this guided meditation for cultivating love and compassion.
Find a quiet comfortable place to sit or lie down and close your eyes.
Just take a few deep breaths.
Inhaling deeply through your nose and exhaling slowly through your mouth.
Allow yourself to settle into the present moment,
Letting go for any distractions or concerns.
Following your breath.
And now bring your awareness to your body.
Just notice any areas of tension or discomfort.
Starting with your toes,
Gradually relax each part of your body.
Move slowly up through your legs and your hips,
Abdomen,
Chest,
Back,
Shoulders,
Your arms and hands.
And finally relax your neck,
Jaw and all the little muscles around your eyes.
Just feel your body becoming more and more at ease with each breath.
Bring your attention to your heart centre.
Located in the middle of your chest,
Imagine a warm glowing light emanating from your heart.
This light represents love and compassion.
As you inhale,
Feel this light growing stronger and brighter.
And as you exhale,
Allow it to fill your entire being.
Beautiful light.
Growing.
With each breath.
And I invite you to repeat silently or out loud.
May I be happy.
May I be healthy.
May I be safe.
May I be at peace.
And allow these affirmations to resonate within you.
Filling you with a deep sense of love and compassion for yourself.
Any negative thoughts arise,
Allow them to just be and acknowledge them.
And then gently return your focus to those loving affirmations.
Now imagine this warm glowing light of love and compassion expanding beyond your body.
Picture it surrounding someone that you care about.
Just see that person,
Just visualize them being bathed in that beautiful light.
And then repeat silently or out loud.
May they be happy.
May they be healthy.
May they be safe.
May they be at peace.
Feel that beautiful light of love and compassion.
All around you and all around that person.
And then finally extend the loving light to all beings everywhere.
To the entire world.
Imagine the entire world bathed in this warm glowing light of love and compassion.
Just breathe gently as the light expands.
And finally repeat silently or out loud.
May all beings be happy.
May all beings be healthy.
May all beings be safe.
May all beings be at peace.
Now just take a nice beautiful deep breath in.
And release.
Just take a few moments to just bask in this beautiful loving kindness and compassion that you have cultivated within you and around you.
Enjoy these few moments.
And then when you feel ready,
Just begin to wriggle your fingers and your toes.
And slowly open your eyes to the room around you.
Take a moment to hone in on how you're feeling right now.
Say thank you to yourself for being here.
And I thank you.
Thank you for joining me.
Thank you
