Hi there beautiful,
Welcome to this meditation for spreading blessings to yourself and others.
I invite you to find a comfortable position either seated or lying down and once you get comfortable make any extra adjustments that you need to and then when you're ready closing your eyes or lowering the gaze and just taking a moment here in stillness connecting to that inner space within where our consciousness arises and we'll start our practice today with three deep breaths so in a moment we'll inhale fully into the nose all the way down into the belly and then we'll exhale completely out of the mouth so when you're ready taking a nice deep inhale through the nose filling up the belly,
The lungs,
The chest and then releasing everything out of the mouth,
Maybe sighing and again another deep full inhale filling all the way up before you release out of the mouth and then releasing all the way down into the belly and then releasing everything out of the mouth final breath here,
The deepest breath you've taken today filling up the belly,
The lungs,
The chest see if you can breathe in just a tiny bit more pausing before releasing the breath fully the practice of loving kindness is one in which we share blessings with others and it is said that through this practice we also receive blessings the law of giving and receiving states that whatever we give out into the universe we shall receive so with that in mind let's start our loving kindness practice I invite you to bring to mind someone who you are very grateful for visualizing their face in your mind now and I invite you to repeat the following affirmations may they be happy may they be safe may they feel peace and may they live with ease may they be happy may they be safe may they feel peace and may they live with ease I'm just holding this loving kindness towards this person in your mind and I invite you to just check in with your body check in with your heart how do you feel after practicing maybe taking a gentle inhale and allowing this feeling to expand throughout your body and as you exhale releasing this person's face from your mind's eye and I invite you now to bring to mind somebody who you feel neutral about maybe this is someone that you see in a coffee shop someone that you don't know and just bringing their face to your mind eye holding them there and then repeating the following affirmations in your mind may they be happy may they be safe may they feel peace and may they live with ease and holding this loving blessing towards this person in your mind now may they be happy may they be safe may they feel peace and may they live with ease how does your heart feel how does your energy feel does it feel different from the first round and with that we'll inhale to expand this feeling throughout your body and exhale to slowly release the image of this person from your mind okay next we bring to mind the face of somebody who maybe you have experienced some challenges with who your relationship may not feel so easy with I invite you to bring this person's face to your mind and repeating the following affirmations to them now may they be happy may they be safe may they feel peace may they live with ease may they be happy may they be safe may they feel peace and may they live with ease and again holding this person's face in your mind sending these loving well wishes their way and I invite you to just check in with your body how do you feel inhaling to expand any loving feelings and exhaling to release this person from your mind coming back to center back to the inner space within and finally I invite you to bring to mind your own face holding yourself in your mind's eye as you repeat the following affirmations and if you wish to bring your hands over your heart as we do this please do so may I be happy may I be safe may I feel peace and may I live with ease may I be happy may I be safe may I feel peace and may I live with ease and just noticing how you feel taking a full inhale allowing any feelings of love to expand and releasing the vision of yourself or keeping the hands over the heart if that feels good and I invite you to just spend a few moments to bask in this feeling of love and slowly coming back to the space that you're in and slowly starting to come out of the meditation maybe moving your fingers and toes maybe taking one full inhale and one exhale out of the mouth thank you so much for practicing love and kindness today with me Annie I send you love and well wishes always
