Thank you so much for joining me.
My name is Carmen.
I'm a yoga and mindfulness teacher based in Australia.
For this meditation,
Find yourself in a comfortable seat.
To have a nice erect spine,
You might like to sit your hips up on a block or a cushion or a rolled up towel.
Or perhaps sit against a wall or even in a chair.
Somewhere where you can feel your spine nice and tall.
When the effort of sitting doesn't distract from the ease of breathing.
Once you've found yourself in this comfortable place,
Close down your eyes.
And begin to watch your breath.
The inhale as it draws in through your nostrils.
And the exhale as it flows out.
The sounds around you in your room or wherever you are don't distract you from this breath and if they do,
Please know that you can come back.
Come back to watching your breath in and out your nose.
Come back to the sound of my voice.
Take a few moments to settle.
Anahata,
Your heart chakra,
Exists right in the center of your chest.
And symbolized by an iridescent color of green.
Imagine the beautiful green light right at the center of your heart.
Your place of compassion and kindness.
Of empathy and love.
As you breathe in I want you to imagine this green light getting brighter.
As you breathe out expand the light a little bit.
Inhale again.
And let the inhale feed the light.
Making it even brighter.
And as you exhale,
Push this bright light out to the extremities of your fingers and toes so your whole body is bathed in this light of compassion,
Kindness.
Breathe in your nose.
Feel the light get brighter.
As you exhale expand this light so that it encompasses everything in the room.
Every living and non-living thing in your room bathed in this beautiful light of compassion and kindness.
Take a deep breath in again.
Now expand the light as you exhale out into the whole building.
If you're sitting out in the open,
The whole area in which you're sitting bathed in this beautiful light of compassion and kindness.
Touching every little thing and you might like to say in your mind,
May everything this light touches be happy.
May they be healthy.
May they be free from pain and suffering.
Big breath in your nose.
Expand the light out to the very edges of the block that you are on.
Every building,
Every bird,
Every tree and every animal,
Every human,
Every insect bathed in this beautiful light of compassion and kindness.
Take a big breath in.
And as you breathe out expand the light even further to the edges of the suburb that you're in or the Providence that you're in.
Everything the light touches bathed in loving kindness and compassion.
Big breath in.
As you breathe out visualize the light going all the way to the extremities of the cities,
To the far reaches of the edge of the city that you're in.
Every restaurant,
Every office building,
Every school,
Every hospital bathed in this beautiful light of compassion and kindness.
In every living thing that this light touches let us send the intention.
May they be happy.
May they be healthy.
May they be free from pain and suffering.
A big breath in.
And as you exhale take it out to the very reaches of the state or territory that you are in.
The rivers,
The lakes,
All of the beings within the rivers and the lakes,
The farms,
Everything bathed in this beautiful light of compassion and kindness.
Taking it even bigger now take a big breath in and as you exhale the whole country that you are in.
Bathed in this incredible iridescent green light.
May they be happy.
May they be healthy.
May they be free from pain and suffering.
Taking it even further now inhale.
Send the light to the very far corners of the continent you reside on.
Stretch it to the borders where the land hits the ocean.
May every being on this continent.
The insects,
The birds,
The fish,
The mammals,
The marsupials,
The humans.
The microorganisms all bathed in this beautiful light of compassion and kindness.
Take a big breath in.
And as you exhale keep expanding the light.
Expand it further and further.
All of the places you've ever visited.
All of the places you've ever dreamed of visiting.
All of the earth bathed in this beautiful light of compassion and kindness.
Imagine yourself now in outer space.
Looking at the whole earth bathed in this beautiful iridescent green light.
As we wish that everyone on this earth.
Every being,
Every plant,
Every living organism.
Be happy.
Be healthy.
Be free from pain and suffering.
Spend the next few moments.
Basking in this.
Loving kindness and compassion.
All emanating from your heart.
Feel free to stay here in this space for as long as you like.
When you're ready.
You'll become aware of your sit bones on the floor.
Or the chair.
Become aware.
Inhale and your exhale.
Begin to let in some sounds.
As you bring yourself back to this present moment.
And when you're ready and only when you're ready.
Now into yourself.
Acknowledging that this compassion and kindness for all beings exists inside of you.
Thank you for joining me.
Shanti Peace.
