Sit tall or lay down.
Position yourself in a way where you're not exerting any more energy than you need to.
Root into wherever you have found yourself in your space.
Bring the eyes to close and begin to lengthen your breath with fuller inhales and exhales.
So much of the greater humankind is suffering right now.
And in a period of extended strain and stress,
We often see messages emerge about kindness and self-care.
They're important messages and reminders of the need to rest,
To recharge,
To express love and gratitude toward yourself.
All of that self-inflicted kindness is immensely critical to healing.
As we focus on healing as individuals,
The bigger collective of humankind also recharges as a result.
A better time to focus on taking that self-care and allowing it to radiate outwardly.
Meta-meditation or loving kindness meditation allows us to not only express that gratitude,
Grace and love toward ourselves,
But to also share that same gratitude,
Grace and love with those around us and even those beyond our reach.
Like I do through these prompts today,
You can say them quietly in your mind or speak them aloud,
Whatever's most comfortable.
When each of these prompts is spoken,
Allow yourself to sit and feel the words land in your body and imagine them radiating out with each round.
So come back into your body.
Bring your eyes to close.
Take a few fuller,
Deeper breaths and draw your attention and focus on yourself.
If you feel compelled,
Place one hand on your heart and the other just above the navel.
Let's begin.
May I be happy.
May I be well.
May I be safe.
May I be peaceful and at ease.
May I be happy.
May I be well.
May I be safe.
May I be peaceful and at ease.
Now bring that awareness to a friend or maybe a loved one in your life who you care deeply for.
Slowly repeat this variation as you extend that loving kindness toward them.
May you be happy.
May you be well.
May you be safe.
May you be peaceful and at ease.
May you be happy.
May you be well.
May you be safe.
May you be peaceful and at ease.
Now think of someone in your life with whom you've experienced difficulty or frustration recently.
And just as we did before,
Offer up that loving kindness toward them by quietly repeating.
May you be happy.
May you be well.
May you be safe.
May you be peaceful and at ease.
May you be happy.
May you be well.
May you be safe.
May you be peaceful and at ease.
Lastly,
I invite you to bring some focus and attention on the greater world,
The greater human population.
And think about all of the feelings such as anger or grief or loneliness or even joy and love that many from opposite ends of the earth might be feeling right now.
And with that picture in mind,
Extend the same loving and kindness toward everyone.
May everyone be happy.
May everyone be well.
May everyone be safe.
May everyone be peaceful and at ease.
May everyone be happy.
May everyone be well.
May everyone be safe.
May everyone be peaceful and at ease.
Take a moment to bring that focus back to yourself and check in.
Observe any emotions or feelings that may have bubbled to the surface and take note.
And now bring some of that loving kindness back toward yourself.
May I be happy.
May I be well.
May I be safe.
May I be peaceful and at ease.
May I be happy.
May I be well.
May I be safe.
May I be peaceful and at ease.
May I be well.
May I be safe.
And as you feel ready,
Softly blink the eyes back open.
Bring the attention and awareness back into your physical space.
Sending peace your way my friends.
