Hello,
Welcome to this loving kindness meditation and visualization.
We're going to start our meditation today with stating an aspiration.
Now this could simply be,
May I feel calmer?
May I forgive myself?
May I feel happier?
May I be kind to myself and others?
Choose whatever feels right for you,
Even if it's not one of these things.
And as you choose,
Take that aspiration and put it in the center of your heart.
As you do this,
It'll be natural to bring your awareness to the area of your heart.
And from here,
We can visualize a tiny ball of light,
Maybe the size of a mustard seed.
We see it in the center of our chest.
It can be a peachy golden color with hints of pink.
Whatever it looks like for you is right.
You notice that this light is filled with loving kindness for not only yourself,
But for all living beings on earth.
Now if this ball feels a bit tight or strange,
Try picturing a moving,
Warming,
Gentle flame.
Now once you've established this,
Expand your loving kindness light to be the size of a marble.
As you do this,
Remember,
You are not responsible for keeping this light blazing.
It is happening with or without you.
You are just simply being present for it.
And once you feel established in this marble size,
I want you to expand it to the size of a squash ball.
Feel its light,
Feel its warmth.
Like the sunlight,
It shines on you,
Heats you up,
Regardless of what you have or have not done.
Now as you feel this growing,
Let your loving kindness light expand to the size of a tennis ball.
And when you're ready,
Move to the size of a volleyball and a basketball and a beach ball.
As this light grows,
Start allowing this light of loving kindness to expand beyond your body.
You're going to remain centered in your heart,
But you're going to allow this loving kindness to grow outwards.
It expands outward and soon you find it fits the whole room and your whole town and the whole island or continent you live on.
It grows even further to encompass all of planet Earth.
And finally,
Expand the loving kindness to all the planets in the universe.
If it doesn't feel natural for you to extend this light past your body,
Please don't push it.
It's totally fine to give the loving kindness just to yourself.
And when you're finished,
Dedicate the merits of this practice to all beings,
Which means take a moment to wish and bless every person on this Earth,
That they may find peace,
That they may find safety,
That they may have their needs met,
And that they themselves experience loving kindness.
Take a moment to hold this energy,
This beautiful vision of all people,
All animals on Earth being safe and loved and accepted,
And then bringing it back to you.
May you be safe.
May you be loved.
May you be happy.
May you be healthy.
May you feel loving kindness always.
Thank you so much for joining me for this meditation.
Take your time coming back to the room and resuming your day.
