Hi,
I'm Amy Brown.
Thank you for joining me in this meditation where we're going to create love in our body and then share it.
You can do this meditation sitting,
Laying down,
Walking,
There's no right or wrong way.
Please feel free to close your eyes or soften your gaze,
And I invite you to take three deep breaths in through your nose and out through your mouth with an audible sigh as you exhale.
On every exhale,
Just let something go.
And now,
If it's available,
Breathe in through your nose and out through your nose.
Let's begin by relaxing your forehead,
Relaxing your jaw,
Let your neck soften and your shoulders melt down your back a little,
Let your arms be heavy,
Let your chest soften and your rib cage relax,
Let your hips soften and let your legs get heavy.
Your mind might begin to wander,
And that's totally normal,
We're human,
We're designed to think.
If you notice thoughts,
Simply let them pass through your mind.
Try not to follow the dialogue,
Instead,
Refocus on your breathing,
In and out.
Can you call to mind a memory of a moment where you felt joy,
Happiness,
Love,
Pleasure?
It can be something huge like the birth of your child,
Or something small like a stranger smiled at you and it made you smile.
It can be when you gave someone a gift and you know they loved it,
Or the last time you made somebody's day a bit brighter.
It can be walking in the forest or swimming in the ocean.
It can be meditating.
Just feel into whatever memory feels good,
The joy,
The love,
The pleasure,
The happiness,
Whatever you're feeling.
If you can,
Place your right hand over your heart,
And your left hand over your right,
And feel as your breath and energy flow,
In and out of your body.
Feel the energy as it moves around your body,
And you don't need to know how to do this,
Just picture energy and love flowing in and out of your body and surrounding you.
Picture each of the trillions of tiny cells in your body lighting up with energy and love.
Picture the feeling of love and happiness wrapping around you like a soft blanket.
And while you bathe in this feeling,
Realize that you created this feeling inside you.
My words might have brought up the feeling,
But you created the love,
The joy,
The pleasure,
And you have access to that anytime you want.
Now that we've created these feelings of love,
We're going to spread the love to others.
Please picture someone you love,
And say to them,
May you be happy,
May you be healthy,
May you be safe,
May you be free,
May you live with peace and ease.
And now please picture someone to whom you feel neutral.
Maybe someone who works at your local grocery store or coffee shop,
But you don't really have a relationship with them.
And say to them,
May you be happy,
May you be healthy,
May you be safe,
May you be free,
May you live with peace and ease.
Now picture someone you dislike.
Let's go with a 4 out of 10,
Not a 9 out of 10.
If this produces anxiety in your body,
Or you're not feeling comfortable,
Please release the image and just focus on your breathing.
If you can,
Say to them,
May you be happy,
May you be healthy,
May you be safe,
May you be free,
May you live with peace and ease.
And now release that image.
Now we're going to imagine a bubble of white light and love around you.
We're going to work on expanding this bubble with every breath.
We're now going to expand the bubble of love and light that's around you,
And we're going to picture it around your city.
So picture the people and the wildlife in your city,
And please say to them,
May you be happy,
May you be healthy,
May you be safe,
May you be free,
May you live with peace and ease.
And now as you breathe,
See the bubble of love and light expanding around your whole country.
Picture the people and the wildlife and the nature in your country,
And say to them,
May you be happy,
May you be healthy,
May you be safe,
May you be free,
May you live with peace and ease.
And now as you breathe,
Imagine the bubble of light and love expanding to encompass the whole planet.
Picture the plants,
The animals,
The insects,
The marine life,
And the people.
Everything living,
Seen and unseen,
And wrapping them all in loving light.
And say to them,
May you be happy,
May you be healthy,
May you be safe,
May you be free,
May you live with peace and ease.
And notice that you are on this planet,
So this loving energy is coming back to you many times over.
Feel for a moment what it feels like to receive this loving light,
From yourself and from everyone else who's done this meditation.
And now you say to you,
May I be happy,
May I be healthy,
May I be safe,
May I be free,
May I live with peace and ease.
Feel into the contact between your body and the chair or the ground beneath you.
Take two more deep breaths,
And as you exhale,
Turn the corners of your mouth up into a smile and slowly open your eyes.
Thank you for meditating with me.
