Good morning.
For this meditation you can stay laid down or you can sit up,
Whichever you prefer.
To start this practice I just ask you to check in with your breath.
If you've only just woken up,
Your breath is probably slow and controlled.
Just check in with yourself.
See and feel how your belly is rising and just see how that makes you feel.
And as you're checking in with your breath,
Take an inventory of your body.
Is there any tension?
Are there any sore spots anywhere from the night before or the day before?
Just see how your body feels.
Make sure that your shoulders are dropped,
Your jaw is not clenched and that you're nice and relaxed for this practice.
And now I just want you to check in with yourself and just think about the past day,
The past week,
Even the past month and the relationship with yourself.
How have you been talking to yourself?
Have you been giving yourself a hard time,
Talking down on yourself,
Punishing yourself?
I want you to have a little conversation with yourself now and just say how much you appreciate yourself,
How much you wish to have all the joy and peace in your life,
How much compassion you have towards yourself,
That you're allowing yourself to make mistakes and it's okay because you're here for yourself,
Supporting and loving this version of yourself.
And that you wish that your life be filled with loving kindness and just feel how the deep loving kindness and compassion fills your heart and spreads all over your body.
Your whole body is being washed through by this loving kindness towards yourself and just deeply,
Deeply feel the appreciation you have for yourself.
Breathe consciously and direct the breath to your heart.
Fill your heart with loving kindness on the in-breath and send loving kindness to every part of your being on the out-breath.
Now I ask you to bring to mind a friend or family member,
Someone you deeply love and care for and just imagine that they are sitting in front of you.
Just imagine you are at the coffee table,
Having a coffee,
A tea or whatever you need to truly have an experience with them and just reflect on the relationship you have with them,
How much they mean to you,
All the experiences you've had together.
And you can turn towards them and say to them how much you wish for them to be well,
How much you wish their lives to be filled with loving kindness and filled with peace and joy and everything they need in their lives.
And feel how this loving kindness fills you up and creates this bond between the two of you and see how it fills up your loved ones too.
Just breathe consciously and direct the breath to your heart and again fill your heart with loving kindness on the in-breath and send this loving kindness to your loved one or friend on the out-breath.
It might be in a form of a golden light,
A golden stream that connects you and creates a bond of joy and happiness and peace between the two of you.
Now bring to mind a stranger or a neutral person.
It might be someone that served you at the shop,
A taxi driver,
Someone that you just met on the street,
Whoever comes first to your mind.
Just visualize them as if they were sitting in front of you and just reflect on the time when you ran into each other,
On that short period of time of contact.
And just tell them how much you wish them to be happy and well,
How you wish their lives to be filled with loving kindness,
How you wish that they enjoy true peace in their life.
Now just breathe consciously and direct the breath to your heart.
Fill your heart with this loving kindness on the breath in and send the loving kindness to this person on the breath out and just see how much that lights up the room around you.
Now bring to mind a person with whom you have difficulty with,
Someone who might have hurt you,
Disappointed you,
Someone who has a difficult relationship with you.
Visualize them as if they were sitting or standing in front of you and you might say their name.
Just let any umpers and feelings that may arise come.
Don't try to suppress them.
Just let them come to you.
And say to this person how much you wish them to be well,
How much you wish their life to be filled with loving kindness,
And how much you wish that they enjoy true peace in their lives.
And feel any unpleasant,
Sad feeling that you have right now,
Anything that you've been pushing down,
It's okay to feel them.
Feel how these words of loving kindness are carrying you through these feelings and helping you through this.
Repeat it again to this person.
May you be well.
May your life be filled with loving kindness.
May you enjoy true peace in your life.
Now again,
Breathe consciously and direct the breath to your heart.
Feel your heart with this loving kindness on the in-breath and send loving kindness to this person on the out-breath.
And let feelings of loving kindness spread from your heart to all beings and all life on this earth and the universe.
Every little being,
Every little living creature on this earth.
And just say how much you wish all beings to be well,
All beings to be filled with loving kindness,
And all beings enjoying true peace and love.
And just rest in this feeling of loving kindness and just see and feel how it spreads to all beings,
All life on this planet,
And how peaceful that feels.
And if you feel like your mind is more peaceful now,
Your heart is more open,
You can start to slowly come back to the present moment.
Find back to the room and slowly and lovingly open your eyes.
