Hi friend,
Welcome to today's session.
Today we are going to use a visualization for self-compassion that starts with ourselves and passes it on to others.
We will use flowers of different sizes.
We will spend a bit on each size before moving on to the next one.
We will use a light that grows into different flower sizes.
I ask during this session that you don't push the light or move on to the next flower size if you don't wish to extend the light past your body.
It's totally fine to give the loving kindness to your body.
We first need to work on our own self-compassion before we can pass it on to others.
Perhaps make a note of the flower sizes you cannot do today and allow interest in this for later.
It's not for judgment,
It's simply for you to notice and then let go.
Sit comfortably,
Close your eyes,
Or take a soft gaze.
Let's set an aspiration for this session.
What is your aspiration for this meditation today?
It can simply be,
May I feel calmer,
Or may I be kind to myself and others,
Or may I forgive myself,
Or even may I feel happier.
Please take a moment to set it.
Once your aspiration is set,
Then bring your awareness into the area of your heart.
Begin to visualize a tiny ball of light,
The size of a flower seed,
In the center of your chest.
It can be purple,
Pink,
Yellow,
Green,
Or any color you wish and feel in your heart today.
This light is filled with loving kindness for yourself and all beings.
If the ball feels a bit tight or strange,
Try picturing a moving,
Warming,
Gentle flame.
Once you've established this,
Expand your loving kindness light to be the size of a bud of a flower.
Just remember,
My friend,
You are not responsible for keeping this light blazing.
It is happening with or without you.
You are simply being present for it.
Once you feel established with the bud size,
Expand to the size of a blooming flower.
Feel the indiscrimination of light and warmth.
Like sunlight,
It shines on you and heats you,
Regardless of what you have or haven't done.
Now let your loving kindness light expand to the size of a pot of flowers.
When you're ready,
Move to the size of a bouquet of flowers.
And it continues to grow.
You see a garden of flowers in the sunlight.
There's so much love and kindness,
And a whole field of flowers.
Finally,
You start twirling.
And everywhere you look,
There are flowers as far as you can see.
Beautiful flowers in the sunshine,
With their pleasant aroma.
Start allowing this light of loving kindness to expand beyond your body.
Stand centered in your heart,
But let the loving kindness grow outwards.
Expand outwards so that the light from your heart fills the whole room,
The city or town you live in,
The whole island or continent you live on,
The planet earth,
Space.
Finally,
Expand the loving kindness to all the planets.
Take a moment to breathe naturally.
When you're finished,
Dedicate the merits of this practice to all beings.
We meditate for the sake of all sentient beings,
Big and small,
Visible and invisible.
If you could not do a flower size or extend the light past your body,
Remember it's fine to give loving kindness to your body only.
Take a moment to reflect on what went well,
What was challenging or what came up for you.
Now that you have noted it,
Let it go.
Take care,
My friend.
