Today's meditation practice is one of loving kindness.
Through this visualization,
We cultivate a deep,
Natural tendency toward compassion,
Love and awareness that we can carry with us into any relationship.
So get in a comfortable position and close your eyes.
In your own time,
Take three really deep breaths in with long,
Slow,
Gentle exhalations.
By exhaling more slowly and gently than we inhale,
We can help to regulate our blood pressure,
Build up our immune systems,
And allow our bodies to enter a state of rest and repair.
That's it.
Nice,
Deep,
And long,
Slow exhalations.
In your mind,
See yourself as you are right now,
Sitting there,
Focused on your breath,
Smiling lovingly.
And in your mind,
Say to yourself,
May you be happy,
May you find peace,
May you be healthy,
May you have ease and well-being.
Now,
Think of someone you really love,
A partner,
A child,
A sibling,
A parent,
A dear friend.
Picture them clearly as you can.
Smile lovingly.
And in your mind,
Say to them,
May you be happy,
May you find peace,
May you be healthy,
May you have ease and well-being.
Now imagine someone neutral to you.
Maybe it's your barista,
Drive-thru attendant,
Someone who lives on your street,
Someone you see on transit.
Okay,
Once you think of this person,
Smile lovingly,
And say to them,
May you be happy,
May you find peace,
May you be healthy,
May you have ease and well-being.
Now,
Feeling full of love and knowing you're divinely protected,
Imagine someone who challenges you or has hurt you in the past.
See them,
Share your light,
Share your light,
And say,
May you be happy,
May you find peace,
May you be healthy,
May you have ease and well-being.
Good job.
I know it's not always easy.
Now,
Think of the whole world as though you're looking down from above,
Looking down at Mother Earth.
Shine light from your heart and say to every living being on the planet,
May you be happy,
May you find peace,
May you be healthy,
May you have ease and well-being.
Imagine your light,
Love,
And compassion reaching every being on the planet.
See the world illuminated by your light.
Bask in that glow of connection.
And now come back to yourself right here in this present moment,
Still shining that light right here.
Feel it slowing,
Drawing back into your body,
Back into your heart where it remains,
Like a pilot light,
Always glowing,
Always loving,
Always healing,
Always ready to ignite and shine out.
Place your hands over your heart and once more,
Send this love to yourself.
May you be happy,
May you find peace,
May you be healthy,
May you have ease and well-being.
Take a few final deep breaths in this beautiful space,
Wishing for the best and highest good of yourself and all living beings.
And when you're ready,
Gently,
Slowly open your eyes.
