Hello and welcome.
Thank you so much for joining me here today.
My name is Abbey.
I'm a yogi,
Salesforce engineer and creator of Consider Volunteering,
My personal brand of community empowerment.
And today I'm here on a Monday to share with you this week's loving kindness meditation.
So over the next 30 minutes,
I will be walking through a loving kindness meditation from start to finish.
No prior experience necessary.
We go through this practice together and my favorite part about it is that it works no matter what,
No matter what you believe about meditation or your philosophies behind how you go about your life.
Loving kindness meditation can help us gladden the mind,
Combat those negative thoughts,
Which I know come about for many reasons in our life.
And I hope slowly but surely make the world a better place.
I have really seen its benefits and I'm glad to be able to share it with you and I hope you feel the same.
So if you stuck this long,
We are going to jump into our loving kindness meditation where the first step is to find a comfortable seat.
So it doesn't matter what position you take for this meditation,
Just something that's comfortable where ideally you won't fall asleep.
And if you need a nap,
Then by all means,
Please take my 30 minutes to take a nap also.
But finding our way into a comfortable seat for the next 30 minutes is the first step in our practice.
There are only two other steps,
Only two more steps to our practice here today.
And the first will be our loving kindness phrases.
So the real practice here is we repeat silently to ourselves a short set of phrases that are positive in intention.
So we're kind of channeling that visualization,
You know,
Living and these positive affirmations for the next 30 minutes to let them soak in and right,
Make the world a better place,
Gladden the mind,
All of those juicy details.
And so the phrases I will be using as our examples today are,
May you be happy,
May you be healthy,
May you be safe,
May you live with ease.
You can select your own phrases,
And I promise the rhythm comes with time,
But these are the phrases I'll be using for our practice today.
I have learned this from Sharon Salzberg,
So I definitely recommend that you check her original teachings out as she's breathtaking and inspiring.
So the first part is our phrases.
And the last part of our practice today,
After you've found your comfortable seat,
Is our five groups of people.
So we've got our set of phrases,
And we send our phrases to different groups of people.
We will spend five minutes on each group.
And right,
We send,
Right,
We set our intention,
Right?
I hope you're understanding what I'm trying to convey.
We're going to appreciate our relationships with these different groups of people,
Five different groups of people.
And so we start with ourselves.
We send our loving kindness phrases to ourselves,
Filling up our cup,
So that we have extra to go about this world with as much compassion as we can possibly muster,
Because I know it needs all that we can give it.
The second group is we will send our loving kindness phrases to a loving relationship.
So hopefully something easy,
Something light,
Something easy love,
Right?
My dogs get these here loving relationship phrases often.
Third is our neutral relationship.
So we really go on a journey as we say our phrases throughout this 30 minute loving kindness practice.
So we send our phrases to a neutral relationship,
Or often described as a member of the public,
Right?
We are in community with so many people,
Whether near or far,
Whatever community that is.
And so we cherish this relationship.
Third.
Fourth is a difficult relationship.
My least favorite part of the practice,
But you know,
We must find balance.
So fourth is a difficult relationship.
And then fifth,
We round out with all beings everywhere,
All beings everywhere.
So the journey from the self to the loving relationship,
Neutral,
Difficult,
And then all beings everywhere.
Again,
We will spend five minutes sending our phrases to each group.
And we are coming to our first set.
So I hope you find your way to a comfortable seat.
Get out your final fidgets as we will try to hold still,
Maybe soften our gazes.
And we set our intention on ourselves.
Filling up our cups today,
Cherishing this next 25 minutes of our practice.
So grateful to take this time for ourselves.
I'm my own worst critic.
So I'm always negative thoughts about the self.
And here is where we change those.
It's so beautiful when you finally look in the mirror.
And instead of picking apart your flaws,
I wish this was different.
You just pause and you appreciate yourself and all that you do,
Because I think it's beautiful.
And I hope you do too.
And so we start into our phrases.
May I be happy.
May I be healthy.
May I be safe.
May I live with ease.
May I be happy.
May I be healthy.
May I be safe.
May I live with ease.
May I be happy.
May I be healthy.
May I be safe.
May I live with ease.
Continue on your own.
I talk about the journey a lot during my weekly meditations.
And by journey,
I'm referencing kind of that feeling from the old saying,
Well,
It's not about the destination.
It's about right the path or our journey.
That's exactly the feeling that I'm trying to get out.
Because right,
That's leading us to being in the present moment,
To letting our light shine.
And I really believe that's our true way of living,
Or I greatly hope that is our true way of living.
And so that's what I seek to cultivate in these practices and what I'm trying to hopefully share and guide you towards.
So can you feel that sense of following the journey of the thoughts,
What brought you here today,
And how beautiful that journey,
That dance can be?
May I be happy.
May I be healthy.
May I be safe.
May I live with ease.
May I be happy.
May I be healthy.
May I be safe.
May I live with ease.
And with that,
My dear friends,
It is time to transition away from the self.
Hopefully you're feeling lighter,
Filled with gratitude.
And we shift into our loving relationship for this week.
Hopefully an easy,
Loving relationship,
Something you can really cherish when times are tough.
Because I believe us remembering this love,
These connections,
Are easy or complicated,
But deep and meaningful is what guides us into our best.
And so we send our loving kindness phrases to our loving relationship this week.
May you be happy.
May you be healthy.
May you be safe.
May you live with ease.
May you be happy.
May you be healthy.
May you be safe.
May you live with ease.
I would encourage you to not put a boundary on what is a loving relationship.
Right?
As I said,
My dog,
Right?
Get this a lot.
But I often think about loving relationships that are no longer here.
Right?
Either those who are no longer here physically,
But also those you've just grown away from.
I don't discount those relationships when they were loving.
I find it beautiful that our loving relationships evolve over time along this journey.
And so I'm going to use that as my feeling grateful towards my loving relationship this week as I send my loving kindness phrases.
May you be happy.
May you be healthy.
May you be safe.
May you live with ease.
May you be happy.
May you be healthy.
May you be safe.
May you live with ease.
Without my dear friends,
It is time to transition away from our loving relationship and into our neutral relationship for this week.
Take your time while transitioning.
There's no need to rush.
Time is an illusion,
Of course.
But our neutral relationship,
Our member of the public,
Our member of the community,
Somebody you see regularly,
But maybe not see.
I was just reading a book,
Right?
Cinderella,
Where you don't realize it's her.
You pass her by.
Your love of your life.
But that's what I mean.
A member of the public could be the love of your life.
And so for these next five minutes,
We will cherish our relationship to community.
May you be happy.
May you be healthy.
May you be safe.
May you live with ease.
May you be happy.
May you be healthy.
May you be safe.
May you live with ease.
It just took a half-hour to get through this.
And I'm so grateful for all of you who have been so supportive and supportive of me.
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