Hi,
I'm Angela,
And today I will guide you on a loving-kindness meditation where we will extend our love to those that may be a little more difficult to love.
Let's begin by finding a comfortable seat that may be sitting on the floor using some props like cushions with your legs crossed or straight out in front of you and your back straight.
It could also mean sitting in a chair with your feet planted flat on the floor.
Imagining someone pulling a string at the top of your head so your back will be nice and straight.
Floating your hands on your thighs,
Either palms up or palms facing down,
Whichever is most comfortable for you.
Wearing your shoulders up,
Back,
And down a couple of times to loosen up.
Possibly rolling your head and your neck around a couple of times to loosen that up.
Chin parallel to the floor.
Eyes gently closing if that feels comfortable to you.
If you'd like to keep your eyes open,
Finding something to fix your gaze on during the entire meditation.
Simply breathing in and out of the nostrils,
Finding a nice natural breath.
Beginning from the top of your head,
Relaxing your eyebrows,
Relaxing the eyelids,
Cheek bones,
Jawbone,
Shoulders.
Relaxing the arms,
Fingers,
Loosening the belly.
Breathing in through the nostrils,
Relaxing the legs and the toes.
Exhaling to mind an object that brings you great joy,
That puts a smile on your face.
Find that feeling to radiate through your body.
Thinking about all of the qualities that that person has that allows you to feel this feeling of joy and love and happiness when you think about this object.
What is it about that object,
That person,
That thing,
That animal?
What is it that they possess that makes you feel the way you feel?
Breathing in and out of the nostrils,
Beginning to share that feeling and that love,
That joy all through your body,
Thinking about the people in your life that you love and extending this love to them,
Allowing it to wrap around them as spears of love from their head to their toes.
Bringing the love to so many people.
Bringing to mind the people in our lives that we pass every day,
That we interact with every day,
That we may not think about when we think of love.
It could be the people you work with,
The barista that makes your coffee,
The person at the gas station who rings you up.
Then extend this love and this joy out to them as a gift.
Maybe this feeling of love and joy is a color as it radiates outside of your body from within your heart center out to the people you love and then extend it even more onto the rest of the people that you come in contact with on a daily basis.
Having this sphere of love to be wrapped around all of you as if it were a big globe,
Extended,
Surrounded around you,
Around the people you love,
And around the people that you come across each day.
Knowing that loving others brings more love into the world.
Creating more of that feeling in your body by bringing the mind back to the object that makes you feel this way,
That makes you feel love and great joy.
So,
Your love and that feeling of love is stronger as it radiates through everyone.
Bringing that feeling back into your heart center,
Back into your body,
Bringing your focus back to the breath,
Thanking that object for allowing you to feel this love.
And gently wiggling your fingers and your toes,
Bringing your awareness back to the room,
Gently opening the eyes,
Staying with that feeling of love throughout the day as you spread more love into the world because our true nature is love.
Namaste.
