Okay,
So we're going to spend some time together meditating on and experiencing loving kindness.
And there are many,
Many ways to practice loving kindness meditation.
And today,
We're going to merge a few of these ideas.
So what I'd like you to do first is to begin to focus again,
On the sensation of your breath.
Find it wherever it exists in this moment.
And once again,
Bring your awareness to the contact between your body and the surface that's supporting you.
Allow yourself to feel fully supported by that surface.
Let your body relax fully into that support.
And as you relax into that support,
Just continue to notice how your breath moves in and out of your body.
So just let yourself be in your body,
Breathing,
Allowing your breath to relax your body,
Allowing your breath to relax your mind.
And as you feel more and more relaxed,
Allow a quality of loving kindness to open within you.
Perhaps you can think of a person that you love,
Or a beloved pet,
Or you can even just imagine a sweet,
Lovable,
Friendly,
And curious baby animal.
And allow this beloved person or creature to fill you with pure,
Loving kindness.
And as you feel this sensation of loving kindness expanding within you,
Begin to bring to mind anyone at all that you wish to flow loving kindness to today.
Just breathe,
And allow different people and creatures to play in your mind's eye,
Okay?
And just flow loving kindness out to them,
And notice what that feels like today.
Perhaps you can flow specific intentions to them in your mind.
May you be safe.
May you be healthy.
May you be happy.
May you live with ease.
May you be safe.
May you be healthy.
May you be happy.
May you live with ease.
And now begin to flow loving kindness right back into yourself.
Feel the sensations of loving kindness growing and expanding even more within you,
And flow the same intentions to yourself.
May I be safe.
May I be healthy.
May I be happy.
May I live with ease.
And just notice what it feels like to flow loving kindness to yourself today.
And now I invite you to expand your awareness beyond yourself,
Beyond the folks that have danced through your mind,
To encompass the wider area in which you live.
So your neighborhood,
Your county,
Your state,
Your province,
Your entire country,
All the way out to the entire great earth,
And even beyond our planet to our entire vast universe.
Notice what it feels like to expand your awareness to such a grand scale,
And begin to flow loving kindness out to every person,
Every creature,
Every plant,
Every organism,
And you are included in that vast space.
So I invite you to flow the intentions.
May we all be safe.
May we all be healthy.
May we all be happy.
May we all live with ease.
May we all be safe.
May we all be healthy.
May we all be happy.
May we all live with ease.
Just breathing,
Noticing what it feels like to focus your entire being on loving kindness for yourself,
And all creatures,
Great and small.
And now as we come to the end of this loving kindness meditation,
Again,
Take a moment to thank yourself for practicing loving kindness,
For doing this act of self-care for yourself,
And for caring for others and our whole world in your mind today.
And as you feel ready,
You can invite some gentle movement back into the body.
And whenever you're ready,
You can open your eyes.
