Thank you for joining me in this loving kindness meditation today.
My name is Amber.
Welcome.
Please find a comfortable seat,
Whatever that means to you,
Allowing your spine to be tall and proud,
Letting the crown of the head move to the sky and let your sits bones move to the earth.
Settling in,
Softening the shoulders,
Then we'll begin by relaxing the muscles in the face,
Starting at the space between the eyes,
Relaxing the brows and then moving to the eyes and softening the back of the eyes,
Just allowing them to rest in the sockets,
Relaxing the laugh lines around the eyes,
Softening the cheeks,
The jaw,
The lips and perhaps letting the tongue rest where it feels comfortable on the mouth.
As you settle in,
Notice how the neck muscles become relaxed,
Allowing the collarbones to widen,
Softening the tips of the shoulders down,
The arms become heavy,
Finding the breath in the belly and just welcoming yourself into your practice today,
Relaxing the legs and allowing the soles of the feet to rest against the earth.
If you happen to be lying down for this meditation,
Just allow yourself to sense all of the body resting and being supported by what's beneath you.
And as we move into our loving kindness meditation,
I would love for you to choose someone to sit across from you in your mind's eye that makes you smile.
It's easy to be around this person.
Every time you see them,
Your heart feels happy,
Your energy is light and as you imagine them sitting across from you,
It feels comfortable.
Look them in the eyes and if you'd like you can even ask them to put their hands in yours.
Maybe you're sitting knees to knees and say to them,
May you be happy.
May you find peace.
May you be well.
And take a moment,
Maybe a breath or two with this person.
Perhaps you offer them a smile and a moment of gratitude for being here with you today.
And then next I'd like you to choose someone that is an acquaintance,
But you don't necessarily know them on a first name basis.
Maybe a store clerk or a bank clerk,
Maybe a neighbor and imagine them sitting across from you.
And again if it feels comfortable,
Maybe you're able to look them in the eyes,
Maybe hold their hands and say,
May you be happy.
May you find peace.
May you be well.
And take a moment and just notice what comes up.
Finding a moment of gratitude for them being here with you today.
Next I'd like you to choose someone to sit across from you that maybe rubs you the wrong way.
You find it difficult to be with them.
Perhaps your beliefs don't match up and imagine them sitting across from you.
And just notice what comes up for you without judgment.
Just allowing yourself to be present with this person.
And if it feels good to you,
You can look them in the eyes.
And perhaps you'd like to hold their hands or maybe not.
And say to them,
May you be happy.
May you find peace.
May you be well.
And once again take a few moments just to sit in what arises.
Just being in the moment.
Finding a sense of gratitude for this time and this space and this opportunity.
And then next I'd like for you to imagine that you are sitting across from yourself.
And if you can look yourself in the eyes.
Sometimes this is the hardest to do and that's okay.
Maybe you hold your hands or perhaps you offer yourself a hug and you say,
May I be happy.
May I find peace.
May I be well.
Allow yourself these next few moments to just sit with what arises without judgment.
Letting your breath be your anchor for any emotions that might arise at this time.
And begin to imagine that your heart starts to glow.
And this glow begins to grow larger and larger with each inhale.
And starts to encompass the entirety of the chest and the belly.
It moves up through the throat and down the arms into the fingertips and up to the crown of the head.
It moves down past the belly into the hips and the legs all the way down to the toes.
And as you keep breathing and this glow becomes larger and larger,
It begins to extend outside of your body.
Outside of the room that you sit in.
Outside of the house into the neighborhood.
Out and across the city.
The county.
Your state.
And all the way over your country.
Let this bright glowing light encompass the entire world in love.
You imagine the earth lighting up with this warm glow filled with love and appreciation and gratitude for all that there is.
For all beings.
May the world be happy.
May the world find peace.
May the world be well.
Take as much time as you'd like.
And when you're ready let your breath start to deepen.
If your eyes are closed you might bring your chin to your chest and start to flitter the eyelids open allowing in shapes and colors and light.
Namaste.
You
