Hi,
I'm Cathy.
Welcome to this loving kindness meditation.
It is one personal and close to heart.
Loving kindness is focused on sending warmth and friendliness to someone,
Wishing them well with all your heart.
In this particular session,
We'll focus on directing that loving kindness towards ourselves.
Loving kindness to ourselves isn't about being lazy and ignoring problems,
But neither is it about holding ourselves to the utmost highest standards in a self-judgmental way.
It is about bringing an open-mindedness towards the essence of who we are,
As we are,
And being at peace with that.
We can then start to lighten ourselves from the burdens of our own self-criticism,
Rewire the brain towards more positive emotions,
And build a healthier relationship with ourselves and others around us.
This practice can feel challenging for some.
Perhaps you feel resistant,
Overwhelmed,
Inauthentic,
Or even silly.
Know that this is all normal.
If challenges arise during the practice,
I would invite you to explore whether you can allow space for your experience.
Of course,
If you don't feel comfortable continuing,
You can always pause and come back to this practice another time when you feel more ready.
Every practice towards self-discovery and healing starts with your empowered choice.
We'll begin.
Find a comfortable seat.
Extending your spinal column,
Find space between each vertebra as you sit taller.
Relax your shoulders,
Allowing them to drape.
Allow your breath to be natural,
In and out through your nose.
Feel the natural rise and fall of your belly and chest.
Also feel the expansion and contraction of your back body with each breath.
Relax your forehead,
Eyebrows,
Lips,
And cheeks.
And close your eyes if you feel comfortable doing so.
Begin to visualize a space of darkness,
Of nothingness.
You are in a dark space,
Like someone turned off the light.
But you are deeply aware of your own presence and consciousness in this space.
You are simply here.
Start to notice your heart rate and any sensations in the body at this moment.
Notice if there is any unnecessary tension in any areas.
See if you can send your breath and a little bit more space in those areas.
And as you are here,
Simply here in this dark space,
Start to see an image emerge in front of you,
As if someone is shining a stage light.
It is clear that this image is another you sitting across from you,
As if you're looking into a mirror.
Observe this other you.
What clothes are you wearing?
What is your body posture?
Your facial expressions?
Your breath?
What are you doing?
You start to look down into your being and see a green light around your heart space start to brighten as it starts to wash all over you.
As light grows,
You start to feel your entire being swell as well.
Feel this green light sending warmth all over your body as it spreads throughout your chest,
Neck,
Head,
Shoulders,
Arms,
Out through your palms,
And down your ribs,
Belly,
Pelvis,
Legs,
And out through your feet.
You visualize this light spreading across to the being sitting across from you.
You watch the green light bathe this other you with love and warmth.
You start to see this version of you move and flow in a reality where there is no resistance,
No criticisms,
And no burdens.
And you exist in a space where the universe supports you in all of your wishes.
Notice any changes in your posture and your body.
Continue to watch this green light of love shining,
Encompassing your entire being in this space as you float,
As you bathe in this warmth,
As you move and flow.
Gently repeat to yourself after me internally,
I am grateful for this body that carries me through life.
I send love to every part of myself,
Even the parts I struggle to accept.
I accept my imperfections as part of my humanity.
I am enough just as I am in this moment.
I honor my needs and feelings without judgment.
I give myself permission to rest when I need it.
I trust in my ability to navigate life's challenges.
I am worthy of love and kindness exactly as I am.
I am worthy of taking up space in this world.
May I be healthy.
May I be happy.
May I be safe.
May I be at peace.
And gently see the image of yourself dimming away as the darkness returns.
The light subsides.
The image of yourself happily fades away.
You will return to the room you're practicing in,
Back into this dimension and space.
Taking a deep breath in through the nose and exhale through the nose.
Gently opening your eyes.
Thank you for joining me in today's practice.
Hope to see you again soon.
May the rest of your day be filled with love and light.
