Welcome to this loving-kindness meditation.
I invite you to find a comfortable resting form,
Sitting or lying down.
Take a moment to ground yourself.
Close your eyes if you feel comfortable to do so or gently have them gaze towards the ground.
Notice the sensations of the body on the surface beneath you,
The sensations of the world on your skin,
The sounds from whatever is happening around you.
Take a moment to tune into your breath,
Wherever it feels comfortable to feel your breath in your body.
Pause here,
Continuing to breathe.
You don't need to change your breath in any way.
Just notice the rise and fall of the body as you breathe in and out.
In this moment,
With this breath,
In this body,
You are safe.
Breathe that in,
The acknowledgement that you can be okay.
In this moment,
With this breath,
In this body,
You are safe.
It can be hard to feel safe in your body,
To love the different parts of you,
But you are so worthy of this loving-kindness.
To have been put on this earth,
To live a life so deserving of loving-kindness.
To bask in the beauty of each freckle,
Each scar,
Each speck of skin that makes up the glorious consolation of who you are.
And on your worst days,
The days where the world feels like it's too much,
When the thoughts inside your mind come crashing into you in angry spurs,
Especially on these days,
You deserve loving-kindness.
On the days when you want to give up,
Where you scream at yourself in utter exhaustion over the pain you have endured,
You deserve loving-kindness.
And on the days when tears leap from your eyes,
Form in puddles beneath you,
And you sob for the life you dreamed of that seems so far away,
You deserve loving-kindness.
Breathe in,
Notice the sensations that surround you,
The air as it enters your nose,
Fills your lungs with life.
Breathe out,
Let go of whatever you are holding on to,
Even if it's just for this moment.
In this moment,
With this breath,
In this body,
I am safe.
Repeat this to yourself.
In this moment,
With this breath,
In this body,
I am safe.
In this moment,
With this breath,
In this body,
I am safe.
In this moment,
With this breath,
I deserve loving-kindness.
In all moments,
With every breath,
I deserve loving-kindness.
Breathe in,
Let it all go.
Find gentle movement in your body now.
Perhaps wiggling your fingers and your toes,
Maybe shrugging your shoulders towards your ears,
And then allowing them to relax.
If your eyes are closed,
Opening them to the world around you.
I invite you to continue to express loving-kindness towards yourself as you go about the rest of your day.
In all moments,
With every breath,
You deserve loving-kindness.
Thank you.
