Hello and welcome.
Thank you so much for joining me here today.
My name is Abby,
And I'm a Salesforce engineer,
Yogi and creator of Consider Volunteering,
My personal brand of community empowerment.
And I really appreciate you joining me here today as it is my weekly installment of a loving kindness meditation.
So I've been overly enjoying coming back each week to share a loving kindness meditation with you all.
As my personal practice develops,
And as I,
You know,
Practice in the world,
We are just trying to make the world a better place little by little each week by coming back and practicing together.
So I really appreciate your participation this week,
Or any week you may encounter me and some of my loving kindness practices,
Because I greatly appreciate the effort and energy you are sharing with me.
And so over the next 30 minutes,
We will go through a loving kindness meditation practice from start to finish.
No prior knowledge needed.
I will walk you through the entire process.
We will do it once together.
You'll be a master after our one session,
But I do encourage you to come back as this practice will work no matter what.
So no matter what,
Our repetition of these phrases will slowly but surely,
Hopefully,
Change our brains to combat those negative thoughts and gladden our minds and hopefully have us have a more positive outlook on everything in our lives.
And so we practice our loving kindness meditation each and every week,
And I greatly appreciate you sharing in this practice with me.
The first step is we will find a comfortable position to put our bodies in over the next 30 minutes.
Some were restful but awake.
I myself sit on a meditation cushion here in my yoga office room in my home office.
But I often do enjoy lying down but somewhere where you can continue our practice for the next 30 minutes without falling asleep.
That was our goal.
So we find a comfortable position to start our loving kindness meditation.
So over those next 30 minutes,
We will spend roughly five minutes on each group of our meditation.
We will shift every five minutes or so.
And then these first five minutes,
I'm explaining what we're doing,
Right?
I give you the full deep loving kindness meditation,
Which consists of mainly two parts.
Two parts to our loving kindness meditation,
The first being our phrases.
So our loving kindness phrases,
We repeat them to ourselves silently.
I often do have fun saying these out loud,
But people do kind of look weird at me.
Only the dogs don't care.
So repeating these phrases silently to ourselves is how we do this.
And you bet you I do enjoy doing this practice in post-traumatic stress.
I do enjoy doing this practice in public.
You know,
I was just in the airport traveling somewhere and you bet you I did share some loving kindness phrases while standing in the hour lying at security.
And so we repeat our phrases silently to ourselves,
Which is the first part of our practice.
And the phrases I will use today are,
May you be happy.
May you be healthy.
May you be safe.
May you live with ease.
So these are just my phrases I will use today.
But please feel free to choose your own.
The rhythm comes with time,
I promise.
But you see where I'm going with these short,
Very grateful phrases.
So the first part is our phrases we repeat to ourselves.
The second part of our loving kindness meditation is these five groups of people.
So we spend five minutes on each of our five groups of individuals repeating our phrases.
You know,
Towards,
Right?
I'm saying sending our phrases to these people or,
Right?
Behold the energy,
You know,
Trying to share in the meaning of these phrases with these particular groups of people.
So the first group is going to be ourselves.
We start with ourselves and our loving kindness phrases.
Then our second group will be a loving relationship.
So I often do recommend the first one that comes to mind.
But we start in with our loving relationship.
Third is a neutral relationship.
So often I describe this as a member of the public,
Somebody we're not overly attached to,
But is a member of our community,
Our neutral relationship.
Fourth is a difficult relationship.
Something that's not so easy to encounter,
But yet we find balance on our loving kindness practice by sending our phrases to a difficult relationship.
And then last but not least,
We open up to all beings everywhere.
Our fifth and final group,
All beings everywhere.
So that's it,
My friends.
We will dive right into our loving kindness meditation for this week.
Right?
We start with ourselves.
So we will start our phrases silently into ourselves as we fill up our own cup,
Being grateful for taking the time to sit in this practice.
Even when time feels short,
I promise you,
It really does make a big difference.
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.
Live.
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