Hi,
I'm Angela,
And I am going to guide you on a loving kindness meditation today that is mantra-based.
So a mantra-based meditation is one in which you recite phrases over and over again.
Let's begin by finding a comfortable seat.
Maybe that's sitting on the floor with some cushions underneath you,
Legs crossed or legs straight out in front of you.
You could also sit in a chair with your feet planted flat on the ground.
Lying our back,
Rolling our shoulders up,
Back,
And down,
Allowing our hands to lie on our thighs,
Either palms up or palms down,
Gently gliding our eyes closed or finding a space in the room,
Something that your eyes can gaze and can hold that gaze for the entire meditation.
Getting in and out of the nostrils,
Finding a nice,
Relaxing breath,
Letting go of the breath,
Beginning at the top of our head,
Relaxing the eyebrows,
The eyelids,
Softening the cheekbone and the jawbone,
Relaxing the shoulder and the other shoulder,
Allowing that relaxation to move down your arms,
Into your fingers,
Relaxing the torso,
Allowing the belly to just be,
Staying with that neutral breath in and out of the nostrils,
Relaxing the hips and the thighs and the feet to the tips of the toes.
Your mantra today will be,
May I be happy,
May I be healthy,
May I be safe,
May I live with ease.
Repeating after me,
May I be happy,
May I be healthy,
May I be safe,
May I live with ease.
Once again,
Bringing to mind an object that brings great joy to you,
Someone or something that puts a smile on your face,
Allowing that feeling to radiate in our body.
Once again,
Repeating,
May I be happy,
May I be healthy,
May I be safe,
May I live with ease.
May I be happy,
May I be healthy,
May I be safe,
May I live with ease.
I'll repeat this one more time,
Then I will allow you your own time to recite these mantras to yourself,
By yourself.
May I be happy,
May I be healthy,
May I be safe,
May I live with ease.
Beginning to recite this mantra to yourself,
When you finish it,
You begin again,
And again,
And again.
May I be happy,
May I be safe,
May I live with ease.
May I be happy,
May I be safe,
May I live with ease.
May I be happy,
May I be safe,
May I live with ease.
May I be happy,
May I live with ease.
Checking in with the breath,
Nice,
Natural,
Neutral breath through the nostrils.
May I be happy,
May I be healthy,
May I be safe,
May I live with ease.
Take your left hand,
Place it on your heart.
Taking your right hand,
Placing it on top of your left,
And reciting the mantra,
May I be happy,
May I be healthy,
May I be safe,
May I live with ease.
Knowing that you are love,
Reciting the mantra,
I am love,
I come from love,
Therefore I am love,
Anytime you begin to doubt yourself or need a little extra,
Something to lift you up throughout the day,
You can recite this mantra,
May I be happy,
May I be healthy,
May I be safe,
May I live with ease.
Begin by wiggling your fingers and your toes,
Taking in a deep breath through the nostrils and out through the mouth,
Gently opening the eyes,
Coming back to the room,
Feeling that love for yourself radiating through your body.
I thank you for going on this 7-day journey with me,
Spreading more love,
Such an important job that we all have to do here,
And you did it.
Namaste.
