Hi,
I'm Angela,
And today I will guide you through a loving-kindness meditation where we will spread love to all the world.
Let's begin by finding a comfortable seat.
Either sitting on the floor with some cushions propped up underneath you,
Maybe underneath your knees,
Straightening our backs as if someone is pulling a string at the top of our head,
Chin parallel to the ground,
Eyes gently closed,
Or if you don't feel comfortable closing your eyes,
Find an object in front of you where you can keep your gaze.
Note your hands on top of your thighs,
Either palms up or palms down.
Breathing in and out of the nostrils,
Relaxing our eyebrows,
Eyelids,
Cheekbones,
Loosening the jawbone,
Relaxing the shoulders,
Arms,
Fingers,
Relaxing the torso,
Thighs,
Calves,
Toes,
Finding a natural breath in and out of the nostrils,
Thinking about an object that brings you happiness,
That puts a smile on your face when you think about it.
It could be a person or an animal or an object.
And thinking about why that object brings you so much joy.
Why do you feel love and joy radiating through your body when you think about it?
Allowing that feeling to rise and travel throughout your body,
All the way to the tip of your head and the bottom of your feet,
And out your arms through your fingertips.
Possibly that feeling has a color,
And that color just expands throughout you.
And that color and that feeling wraps around you,
Underneath your feet and over your head and around the sides of your body,
And wraps around the object that makes you feel this wonderful.
Bringing the mind back to that object.
Finding a smile to your face if it's not there yet.
Imagining yourself as a huge beam of light where you can radiate this love out to the entire world,
Envisioning it going around the globe,
Through every continent and every state,
Through every ocean,
Through every tribe,
Every color and every religion feels this love radiating throughout you as if you were the superhero of love.
Recharging your own feeling of love by bringing the mind back to the object that you first thought about,
That brings this emotion of joy and love to you.
As this feeling and this light of love travels through you,
It travels to every being that you love,
Taking a moment to think about all of those beings that you love,
Every person,
Every animal,
Every object,
Absorbing the love that you are giving to them.
Finding that love to all the people you come in contact with throughout your days,
Throughout your life.
Thank you.
Extending that love a little further to those people in your life who need that extra dose of love.
Maybe you've had conflict with them.
Maybe they're hardened by life and it's hard for you to love them.
Imagine you can just extend the love without any thought of what they've done,
What they haven't done.
You will just give them love.
Expanding that love like a huge beam of light,
Imagining the earth in front of you.
You are floating above it,
Extending your love,
Extending your light,
Almost as if you are the sun beaming down,
Shining light through all of the earth.
And as this light wraps around the earth,
It comes back and beams right back onto you.
For as you expand your love to the world,
The world expands its love back to you.
Bringing this feeling back to the heart center,
Knowing that you have this anytime you need it to expand and spread out into the world.
Anytime you feel you need more love,
You think about the object you thought about today in this meditation to evoke that feeling within you.
Gently wiggling your fingers and your toes,
Taking in a deep breath through your nostrils and out of your mouth,
Gently opening the eyes,
Coming back to the room,
Knowing that the way is in the heart and that love is always available for you,
To you,
To give and spread.
Have a wonderful day.
Namaste.
