Welcome to this guided loving-kindness meditation.
A unique practice that combines the metta bhavana,
The ancient buddhist practice,
Of developing unconditional love and kindness towards ourselves and all beings.
It is a powerful method to enhance empathy,
Compassion and interconnectedness with the profound teachings of Hinduism's Advaita Vedanta that promote non-duality,
The understanding of our true unified self,
Revealing that our true nature is not separate from the world around us.
It invites us to recognize that we're infinite,
Expansive consciousness that pervades everything in existence.
This meditation is especially beneficial for those seeking to deepen their self-love,
Self-acceptance and experiencing unity with the world.
It's a journey of nurturing a loving connection with ourselves,
Fostering compassion towards others and experiencing our intimate interconnectedness with all of life.
Throughout this meditation we will direct words and feelings of love and kindness,
First to ourselves and then to others.
It is an invitation to open your heart and allow love and acceptance to flow freely,
Feeling the underlying peace that is the constant and the current of your busy life.
Begin by finding a comfortable position,
Whether sitting or lying down.
Ensure your spine is tall and straight but not strained.
Let your shoulders roll back slightly and then relax.
Rest your palms facing open on your lap.
When you're ready,
Gently close your eyes.
Take a moment to tune into your breath.
Take a deep breath in through your nose,
Letting the air fill your lungs completely.
Then exhale out through your mouth.
Feel the rise and fall of your chest,
The cool air entering your nostrils and the warmth as it leaves.
Allow your awareness to anchor into this present moment,
This state of being where you're connected with all that you are.
Bring your focus to your heart,
The center of your emotional being.
You might find it helpful to place one or both of your hands over your heart.
Let your heart open up to the presence of love and peace that exists within you.
Begin to cultivate an intimate loving acceptance towards your own being.
Acknowledge that you're absolutely perfect as you are in this precise moment.
There is no need for justification.
There is no demand for proof and there is no call for improvement or change to be deserving of love.
You are innately and unconditionally worthy of love.
Understand that your worth is not measured by external achievements or societal standards but is inherent in your very existence.
You are not a work in progress.
You are already complete.
You are not a journeyman seeking validation.
You are the destination itself.
Honor your presence in this world,
In this universe.
This existence is not a random event or a mistake but a purposeful unfolding of the cosmos.
You are as significant and as precious as any star in the sky,
Any mountain on earth or any ripple in the ocean.
Remember,
You do not need to fit into any mold,
You do not need to reach any destination and you do not need to perform any specific act to claim your place in this universe.
You already have your place as a beloved child of the universe,
A powerful creator in your own right and an eternal manifestation of the divine.
You are not separate nor isolated.
You are interconnected with all beings,
All things and all phenomena.
In the grand scheme of existence you matter.
In the vast expanse of time your moment is now.
In the infinite canvas of the cosmos your space is here.
You are not merely in the universe,
You are the universe experiencing itself.
Your sense of self-worth,
Self-love and self-acceptance is not a function of anything outside you.
It is the recognition of your true essence,
Unbounded pure consciousness that is inherently peaceful,
Joyous and loving.
This essence is not something you need to create or earn,
It is what you already are.
All you need to do is to recognize it,
Remember it and rest in it.
So let go of any illusion of inadequacy,
Any feeling of being not enough,
Any concept of being unworthy.
Instead hold the truth in your heart.
You're not just a drop in the ocean but the entire ocean in a drop.
You are enough just as you are.
You are love,
You are the divine experiencing itself and this divine play of existence is incomplete without you.
As you breathe in,
Silently repeat these words in your mind with love and sincerity.
May I be well,
May I be happy,
May I be peaceful,
May I be loved.
May I be well,
May I be happy,
May I be peaceful,
May I be loved.
Feel the love in your heart and recognize that you are worthy of this love and kindness.
Visualize this love filling your body and reaching every cell,
Making you feel grounded and present.
Now visualize someone you care about,
Maybe a good friend or a family member,
Someone you hold in positive regard.
Picture them in front of you.
Then direct these words of kindness towards them.
May you be well,
May you be happy,
May you be peaceful,
May you be loved.
May you be well,
May you be happy,
May you be peaceful,
May you be loved.
May you be well,
May you be happy,
May you be peaceful,
May you be loved.
Feel the joy in your heart and see it radiating from your heart to every cell in your body.
Imagine this love and kindness flowing out from you and touching this person.
Gradually extend your love and kindness to someone that you don't know very well.
It could be a passerby,
A cashier at the store or someone you see periodically on your commute.
Repeat these words for them.
May you be well,
May you be happy,
May you be peaceful,
May you be loved.
May you be well,
May you be happy,
May you be peaceful,
May you be loved.
Lastly,
Bring to mind someone with whom you're having difficulty.
It could be a co-worker,
Family member,
Ex or a friend.
Despite these challenges and conflict,
Master the strength to send them your love and kindness.
Say their name and imagine them sitting in front of you.
Direct love and kindness towards this person.
May you be well,
May you be happy,
May you be peaceful,
May you be loved.
Now,
Imagine this loving kindness expanding outwards,
Touching every being in your city,
Your country and the entire world.
May all beings be free from suffering.
May all beings everywhere be free from suffering.
Be happy,
Peaceful and free.
Then extend your love and kindness beyond the confines of our world,
Reaching out to the whole universe.
Imagine every galaxy,
Every star,
Every planet being filled with your kindness and love.
Lastly,
Return your focus back to yourself.
Notice any shifts in your body,
Any changes in your tension or relaxation.
Breathe in deeply,
Holding this feeling of widespread love,
Unity and compassion within you.
When you're ready,
Bring your palms together in a prayer position at your heart and then lift them above your head,
Expressing your reverence to this profound loving kindness.
Open your eyes slowly,
Returning to the space around you,
Caring with you this sense of universal love and peace.
Remember,
The more you practice,
The more natural you will become to be in a loving state and spread loving kindness to all beings.
May all beings everywhere be happy,
Peaceful and free.
