Hi,
I'm Camilla Segerdalrapp and this is an alternative version of the loving kindness meditation.
Just go ahead now and sit comfortably and close your eyes.
As you take your next breath in,
Just notice how it's flowing through the body.
Just becoming aware of how the body is feeling in this very moment.
Allowing yourself to simply rest in awareness here.
In just a moment you will hear the sound of the bell.
Just to let you know that I'll mind the time for you so you can go ahead and fully relax.
I'll let you know when it's time to finish.
As you take the next couple of breaths in and out.
Just become aware of sensations that are happening in the body.
Like the chest rising and falling.
The belly expanding and then dropping back down.
The belly expanding and then dropping back down.
I'll let you now to place your hand over your heart.
As you breathe here,
Really breathing into this heart space now.
Becoming one with the rhythm of your own breath here.
Melting into this heart space.
I'd like you to consider for a moment.
If there is an area in your life perhaps at the minute where you're giving yourself a hard time.
Perhaps an area where you're not feeling enough.
Or even inadequate.
Just speaking to yourself in a kind of negative way.
Perhaps just noticing how that feels in the moment.
And then for the next while,
Whilst we sit here together.
Give yourself peace and quiet.
Give yourself permission to be kind to yourself.
And simply be aware of the feeling of the heart.
And the feeling of the heart.
And the feeling of the heart.
And simply repeating the words that I say.
Silently in your mind.
May I be safe.
May I be kind to myself.
May I be well.
May I feel loved.
May I know that I'm doing a great job.
And that I am always enough.
Really feel the warmth of your heart.
Really feel the warmth from these words.
As they resonate through the mind and body.
May I be safe.
May I be well.
May I be kind to myself.
May I feel loved.
May I be happy.
May I feel joy.
Then extend these words to someone else in your life.
Or your family.
So that both you and your family or that person can feel this way.
By simply repeating.
May you be safe.
May you be well.
May you be healthy.
May you be happy.
Noticing how good it feels to not just wish this for yourself but for others too.
Really tuning into this beautiful space of compassion for yourself here and others.
Let the compassion here be a healing feeling within yourself.
As you switch it back to yourself.
I am kind to myself.
I am happy.
I am happy.
I am happy.
I am happy.
I am happy.
I am happy.
May you feel loved.
Noticing how much better it feels to be compassionate here with yourself.
In that situation.
Allowing yourself to be kind to yourself.
May I be happy.
May I be safe.
May I be loved.
May I be well.
May I always know that I am enough.
Always.
I am enough.
And then try for a moment in this stillness and in this quiet space.
To smile.
Truly smile with your lips.
Even if it feels a little unnatural at first just go ahead and smile.
And let that smile resonate through the body.
With joy and warmth and love.
Let it flow through the body.
To seal this meditation.
May you feel that smile.
In just a moment you will hear the sound of the bell.
And you can go ahead and take a deep breath in sealing this meditation.
Or you can sit for a little while longer.
Thank you for meditating with me today.
May you be safe.
May you be well.
And may you be loved.
Have a beautiful day.
