Welcome to the loving kindness meditation.
Finding a comfortable position and taking some breaths to release anything that's not here.
To allow yourself to settle into deeper presence.
As we begin this meditation,
I invite you to bring someone to mind that you have deep feelings of love.
And perhaps just by me saying those words,
The person automatically appears.
Someone that you love unconditionally.
And sensing or seeing this person and allowing your feelings for them to arise in your body.
And perhaps you may feel them in your heart.
It might give you a warm feeling or perhaps a slight smile.
Whatever the effects of you thinking about this person and feeling into the love that you have,
Allow them to be felt.
Holding them in your awareness.
Allowing your feelings to be here with this person that you love.
And as you hold them in your awareness,
Begin to send wishes of loving kindness to them.
And let these words become your words as you whisper silently.
May you be safe.
May you be at ease.
May you be healthy and strong.
May you have peace.
And now adding any other words of loving kindness.
Being aware of this person that you love.
And now sensing into yourself,
Bringing yourself to mind,
Your essential self.
Opening up your heart,
Feeling into your own precious life.
And feeling your presence in your heart.
And feeling your presence in your heart.
Feeling into your own precious life.
Inviting compassion and love into your heart.
And let these words become your words as you whisper silently.
May I be safe.
May I be at ease.
May I be healthy and strong.
May I have peace.
May I be safe.
May I be at peace.
May I be at peace.
May I be at peace.
May I be at peace.
May I be at ease.
May I be healthy and strong.
May I have peace no matter what I have been given.
And just allowing these words to draw you into your feeling self.
Perhaps letting go of anything that closes you.
And just allowing these words to draw you into your feeling self.
Perhaps letting go of anything that closes you.
Opening your heart.
And now bring to mind a friend or a peer or a relative who has shown you kindness.
Someone that has shown you kindness.
And with the same intention you have been directing at yourself.
Offering these wishes.
May you be safe.
May you be at ease.
May you be healthy and strong.
May you have peace.
May you have peace.
Being mindful of the quality or qualities that are arising in this moment.
Letting go of any judgment.
Even though you may not be feeling loving kindness,
That is how it is right now.
And remembering that the heart has its seasons and we can't force our feelings.
Giving yourself permission to be just as you are.
Now expanding your awareness to include others.
Including those you know less.
Including those you love.
And perhaps going a step further and intending peace and well-being for everyone on our planet.
As you silently whisper these words after me.
May we all be safe.
May we all be at ease.
May we all be healthy and strong.
May we all have peace.
May we all be safe.
May we all be safe.
May we all be at ease.
May we all be healthy and strong.
May we all have peace.
Everyone on the planet.
No matter what we do.
Everyone on the planet.
No matter what we have been given.
And sitting in these few moments of loving kindness.
Feeling into whatever is arising.
And now rubbing your hands together vigorously and placing your palms over your eyes.
And rubbing your hands together vigorously again.
But this time placing your hands on a part of the body that needs it.
As I bring this meditation to a close with the sound of the bells.
And now rubbing your hands together tirelessly and placing your hands on a part of the body that needs it.
Thank you for watching.
