Welcome.
I'm so glad you're here with me on this journey.
Life is really scary right now.
We all feel the shifting ground under our feet,
The unpredictability and the fear and helplessness.
We're not alone in this.
We're in this together.
Some of us are parents and caregivers.
Some of us are working on the front lines to care for others.
But all of us love someone and worry for their well-being as well as our own.
In this meditation,
We will be cultivating benevolence.
In Buddhism,
The term Maitri translates as benevolence or unconditional loving kindness to ourselves and others.
We will be practicing a loving kindness meditation and we will take a very gentle approach to ourselves.
Through the sincere practice of loving kindness,
We can heal ourselves and others.
So begin by closing your eyes and taking a few deep breaths in through your nose and out through your mouth.
Now,
Relax your breathing into a natural rhythm.
Anchor your attention on your breath where it enters and exits your nose.
Feel the coolness of the breath into the nostrils and then feel the warmth of the breath as you exhale through the nostrils.
Continue to breathe naturally and as you do,
Focus on releasing the tension in your body.
Starting by relaxing the muscles in your face,
Around your eyes,
Your jaw.
Feel your neck soften and your shoulders drop,
Feeling the unwinding of the muscles.
Feel the muscles soften in your abdomen,
Your hips,
Your pelvis.
Feel them release in your thighs,
Your knees,
Your calves,
And the arches of your feet.
Feel the heaviness of your body.
Feel the weight of it pulled toward the earth,
Knowing that you're safely cradled in the earth.
Continue breathing naturally.
Now imagine standing right in front of you is a very close loved one,
Someone who adores you,
Someone who loves you and has great affection for you,
Someone you feel totally safe with.
Imagine their face,
Their presence.
It could be a family member,
A teacher,
Guide,
Or friend.
Imagine that that person is standing in front of you and there's a soft white shimmering light radiating off of them.
The light envelops you.
It's so warm,
The most comforting feeling you feel completely cared for.
Their light carries their love to you.
It radiates their wish for your wellness,
Your happiness,
And your safety.
Breathe in that light.
Let it swirl around you.
Let their love be felt.
Now,
Bring to mind another person that cares for you,
Someone else that cherishes you,
That you are completely comfortable with.
They're standing right next to your first loved one.
They also expand their light to you and it's full of love,
Kindness,
Safety,
And love.
Feel the sensation of their love.
Feel the warmth like an embrace.
Now,
Imagine a group of people growing in numbers behind your two loved ones.
Some of them you know and recognize.
Most are strangers joining your loved ones.
All these people care deeply for you.
They are all radiating white light,
Adding to the light of the others.
Bask in the warm wishes and love coming from everyone.
They all wish you to be happy.
They all wish you to be well.
They all wish you to be peaceful and they all wish you to be free.
Feel the comfort of knowing that you are loved and cared for.
Now,
Notice that you are radiating.
You are radiating your own white light,
Glittering,
Clear,
Pure.
You are filled and overflowing with warmth and love.
Now,
Bring your attention back to that person closest to you,
The person that you are most familiar with.
Imagine your light reaching out to them,
Carrying all of your well wishes,
Your desires for them,
Your wish for them to be happy,
Your wish for them to be well,
Your wish for them to be peaceful,
And your wish for them to be free.
Imagine that they feel the warmth of your love.
See them smile with love in their eyes,
Appreciating the love you are giving.
Now,
Bring your attention to all of the other people,
The people you know,
The people you don't know.
Expand your attention to include all beings,
Those that are suffering or scared or misunderstood or misguided.
Imagine your white light stretching over them all because your light is limitless,
Just as their light is limitless.
Allow your light to carry love,
To carry warmth and safety and freedom to them all.
As you imagine your light washing over them,
Wish for them all to be happy,
Wish for them all to be well,
Wish for them all to be peaceful,
And wish for them all to be free.
As you feel this loving kindness flowing effortlessly back and forth between everyone,
Make a sincere wish for all beings near or far to be happy,
Well,
Peaceful,
And free.
Now expand your loving kindness,
Your white light to develop the entire earth.
Now expand your loving kindness,
Your white light to envelop the entire earth.
The earth is wrapped in your light.
Then project your light even further into the vast mysterious universe,
Letting your light continue to expand and fill the universe,
Joining in everyone's white light,
All beings benefiting from each other.
Slowly bring your awareness back to your body.
Wiggle your toes.
Feel your calves,
Thighs,
Hips,
Abdomen,
Shoulders,
Neck,
And when you're ready,
Open your eyes.
And as you move through your day,
Remember you are loved and cared for just as you care for others.
May this meditation be of benefit to you and all beings.
