Namaste and welcome.
Today I have what's called a meta or loving kindness meditation for you guys to try.
Let's start by getting comfy.
Find a seat or lie down.
Maybe get onto your shins and your forearms and curl up like a little hedgehog.
Do whatever feels right and good for you.
Here's your breath.
We are going to take a few shared breaths together.
Breathe in and imagine that you are smelling flowers.
And when you breathe out,
Pretend that you are blowing out the candles on a birthday cake.
Ready?
Breathe in and out.
Let's try one more.
Breathe in and imagine smelling something delicious like chocolate tip cookies.
And when you breathe out,
Imagine that you are blowing to cool hot soup.
Breathe in and out.
The first step in a meta meditation is to offer a little love to ourselves.
Imagine yourself standing in a ray of yellow sunshine.
Feel its warmth around you.
See it glittering in your hair.
And then say to your sweet,
Sweet self,
May I know happiness.
May I be well.
May I feel loved.
One more time.
May I know happiness.
May I be well.
May I feel loved.
Now we are going to imagine someone who we love.
Maybe you'll imagine your friend or your mom or your dad.
I'm going to imagine my cat,
Jones.
Imagine drawing a big heart around your special someone.
Now imagine giving them a big warm hug.
And now say to them,
May you know happiness.
May you be well.
May you feel loved.
May you know happiness.
May you be well.
May you feel loved.
I'm pretty sure that they felt that love.
The next step is maybe a little harder.
Imagine someone who you know but not very well.
Maybe a classmate who you don't play with very much.
Your school principal.
Your neighbour.
All people want to feel good.
Let's see if we can send some love to this person.
Imagine a pink ray of light filled with hearts.
Shoot it from your heart all the way to the heart of the other person.
And say,
May you know happiness.
May you be well.
May you feel loved.
May you know happiness.
May you be well.
May you feel loved.
I think that the next step is the hardest.
But you are strong so I also think that you can do it.
Imagine someone who you don't like.
Or someone who you are mad at.
Or maybe someone who just plain annoys you.
This being wants to be happy,
Well,
And loved too.
Imagine raindrops falling on them.
I like to imagine that as the raindrops splash on them and run down their bodies,
That the drops wash away all of the hurt that they have and all of the things that make it hard for them to love.
Now let's say to them,
May you know happiness.
May you be well.
May you feel loved.
May you know happiness.
May you be well.
May you feel loved.
Our final step is to send some loving kindness to the whole world.
Imagine looking at the world from outer space.
A ball of blue oceans and green lands.
Now imagine zooming in on it and offering a bit of love to every bit that you can think of.
Every person,
Young and old.
Every country from Canada to Egypt to Ethiopia to England.
Anywhere that you can think of.
Every tree and every flower.
Every lake and waterfall.
Rich people and poor people alike.
And the moon and the sun and the stars and all the animals.
The dogs and the cats and the squirrels and the deer.
The elephants and the tigers and the sheep.
And all of the birds and all of the bugs.
May they all know happiness.
May they all be well.
May they all feel loved.
May they all know happiness.
May they all be well.
May they all feel loved.
And that's the end of our meta meditation.
You did so well.
You are such a powerful being and you use that power to send loving kindness out into the world and make it an even better place.
Thank you for joining me today.
And until next time,
Namaste.
