Loving kindness meditation.
Sit comfortably in your chair with your back straight,
Your shoulders relaxed.
Feel both of your feet touching the floor beneath you rooting you into the earth and gently close your eyes or have a soft gaze.
Take a full deep inhale into your belly and gently exhale.
Again take a full deep inhale into your belly and gently exhale.
Just allow yourself to arrive into this moment to rest into your body.
Take a few moments to notice what's coming up for you right now.
Notice how you're feeling.
Notice any emotions.
Notice any thoughts.
Just noticing whatever is coming up right now without trying to push anything away.
Just accepting whatever is there right now.
Knowing that it will pass and change with time.
I invite you to bring your hand to somewhere on your body that feels soothing and comforting.
Perhaps you may bring your hand to your heart and feel the beating of your heart.
Perhaps you may bring your hand to your belly and feel the soft rise and fall of your belly.
Just notice the warmth of your hand against your body.
Notice the tender warmth from your hand connecting with your body.
For a few moments just allow yourself to receive this warm and caring touch for your own self.
Now gently shift your attention.
Bring your attention to your heart space,
Your heart center.
And as you hear these wishes of loving-kindness you can quietly repeat them to yourself.
May I be safe.
Safe.
May I be free from worry,
Free from anxiety,
Free from fear.
As you exhale each time just allow yourself to release any fear,
Any worry.
As you inhale invite ease into your life.
May I be at ease.
Easefulness.
Feel that easefulness filling your heart.
Feel that easefulness throughout your whole body and every cell of your body.
Each time you exhale just releasing and letting go,
Just letting go.
Noticing your shoulders relaxing each time more and more.
Allow these wishes to land within you.
Safety.
Freedom from worry.
Ease.
Perhaps right now in your life you are experiencing a difficult time.
Perhaps you are in need of greater compassion for yourself.
I invite you to quietly repeat these phrases to yourself.
Imagine that they are whispers from your own heart sending you blessings and wishes of wellness.
May I be kind to myself.
Kind.
May I be kind to myself.
May I accept myself for all that I am.
And all my humanity.
May I accept that I am human.
May I accept myself for all that I am.
Breathe in this allness,
This humanness.
May I accept myself for all of my beautiful and broken complexity.
I am human just like all of the other billion human beings on this planet.
And may I be gentle with myself when I need it most.
May I remember to be gentle with myself.
May I remember to be gentle with myself.
And allow yourself to breathe in this love and kindness.
Breathing in this beautiful loving kindness energy into every cell of your body.
Imagine yourself soaking it in.
Perhaps there is something more your heart wishes for you to hear.
What is it that I really need to hear right now?
What do I really need to hear right now?
Listening quietly.
And breathing in.
And creating an intention for yourself to honor the wisdom of your heart.
To honor the words or phrases or images that come forth when you ask yourself,
What do I need right now?
And allowing yourself to trust this wisdom.
And feel the warmth from your hand against your heart.
Holding this intention to honor yourself and trust yourself.
To love yourself.
To be kind to yourself.
To accept yourself.
And staying here for as long as you need.
Allowing yourself to be held by the loving kindness energy.
