When the world can sometimes feel unkind and unjust.
If we practice a loving kindness meditation it can bring us back to our hearts and the high vibrational frequency of the heart when used of intention can send out love and the purest of energy to the planet and those who live upon it.
So come to find your comfortable seat or any position where you'd like to be for this meditation and then when you're ready begin to close the eyes.
You can bring the hand palms to face upwards as a gesture of openness allowing your spine to lengthen feeling the elongation of your neck and your spine reaching up towards the crown of the head.
Gently lifting allowing the shoulders to melt down away from the ears and as the shoulders relax down you might feel the chest beginning to gently lift and open.
As you observe the repositioning of your posture notice how this subtly makes you feel and feeling and connecting with the awareness of your breath slowly moving in and out beginning to relax all of the muscles in your face and in your body.
Now I'd like you to imagine a person that you love unconditionally and this person that is unconditionally lovable to you is that opposite.
This can be a person either alive or deceased but it's someone that you know and truly love in purest form.
As you look at them you can imagine a white light that connects from your heart to their heart.
Connect with the feelings of affection and warmth that you have for them.
Seeing and feeling this radiating white light connecting you from your heart to their heart.
And as you feel this connection slowly focus on the phrase may you be happy,
May you be safe,
May you be free,
Free from any harm or suffering.
Repeating this phrase slowly over and over.
May you be happy,
May you be safe,
May you be free,
May you be happy,
May you be safe,
May you be free.
And as you repeat this phrase over and over in your mind stay connected to the white light between you feeling the warmth of loving-kindness filling your whole body.
May you be happy,
May you be safe,
May you be free.
You might change out a word that feels more relevant to you so it could be something like may you be loved,
May you be peaceful and so on.
Just take a moment to continue this connection noticing how you feel landing in the awareness of your heart space.
Now I'd like you to imagine a person that you have a difficult relationship with.
They are also set opposite you and this is perhaps not someone who has caused you any deep trauma or pain but just someone you've had a difficult or uncomfortable relationship with.
Bring them to mind as they sit in front of you.
As you look at them I'd like you to imagine the same white light that connects your heart to their hearts.
Connect with the feelings of affection and warmth that you have for them.
Seeing if you can feel the same radiating white light as you did for the person that you love.
And as you feel this connection slowly focus on the phrase may you be happy,
May you be safe,
May you be free.
Repeating this in your mind.
As you repeat in your mind this phrase stay connected to that white light visualization between you.
Feeling the warmth of loving-kindness filling your whole body.
Now I'd like you to center your energy back towards yourself.
As you connect back to the energy of your heart imagine this white light fills up inside you radiating from your heart into all of your cells,
Your organs,
Your bones filling you up with so much love.
Connect with the feelings of affection and warmth that you have for yourself.
And as you feel this connection slowly focus on the phrase may I be happy,
May I be safe,
May I be free.
Repeating this in your mind.
Staying connected to the white light radiating through your whole body.
Repeating may I be happy,
May I be safe,
May I be free.
And finally I'd like you to imagine somewhere in the world that might need your energetic support right now.
Bring this place to mind.
Imagine the landscape,
The people,
The animals,
The nature.
Even if you've never visited this place before just allow whatever comes to mind that you see,
Sense or feel.
Your intention is so powerful so just like we did before imagine you have a beam of white light that travels out from your heart space and this time it lands into this place that needs your energetic support right now.
Your light is so strong that it is connecting,
Supporting and sending a loving frequency towards whoever lives there.
Connect with the feelings of affection and warmth that you have and are wanting to send out.
Focusing on the phrase may you be happy,
May you be safe,
May you be free.
Repeating this phrase,
Finishing up this connection.
Just take a moment to land into the feeling in your body,
In your heart.
Any feelings are welcome.
And just begin to place both hands to rest on top of your heart space now.
One hand on top of the other and as you feel the beating of your heart in your chest feel proud of the connection and work that you have done today towards yourself and others.
Your intention,
Your energy,
Your loving kindness that will be rippled out into the world.
You can imagine now that this white light is landing back into your heart space just energetically disconnecting and recentering into your body.
Take all the time that you need to slowly bring your awareness back to your breath and whenever you're ready starting to find gentle movement once again.
May all beings be happy and free.
I wish you a wonderful rest of your day.
