Hi,
Thank you for joining me today for this loving kindness meditation practice.
My name is Selene and I am honoured to be guiding you during this practice today.
Loving kindness meditation,
Or as it is also known as META,
Is a meditation practice to develop kindness towards yourself and the people and animals around you.
Both reciting certain positive phrases silently or spoken softly,
Their aim to encourage emotions and feelings of gratitude,
Kindness,
Love,
Appreciation,
Passion.
So to start this meditation today,
I invite you to find a comfortable position,
Preferably sitting down with your back straight,
Head held up nice and proud with a hint of a smile on your face.
Take a few deep breaths to relax your body and to tell our minds that it is time to unwind and focus on the present moment.
Let's begin with expressing gratitude for allowing ourselves to commit to this beautiful loving kindness practice today.
Thank you.
Take three deep breaths in and with each breath say,
Breathing in,
I know I am breathing in.
Breathing out,
I know I am breathing out.
Let's do this together.
Breathing in,
I know I am breathing in.
Breathing out,
I know I am breathing out.
Breathing in,
I know I am breathing in.
Breathing out,
Breathing in.
I know I am breathing out.
I invite you now to set an intention to be,
To be kinder to yourself,
Be kinder to others,
Or to accept myself as I am,
Accept life as it is.
If you are ready,
Close your eyes and visualize a soft golden pink light materializing in front of you.
It looks like a small ball of light,
Alive,
Peaceful,
Full of energy.
It feels like this light is smiling at you.
Energy is so vibrant,
It's so soft,
That it feels like it has placed their arms around you.
Feel your body surrender to this vibrant energy,
This warm hug,
And observe how this soft golden pink light is slowly filling up every inch of your body.
Notice how this light makes you feel.
As we let the light gently embrace us,
Go through a series of phrases that will help ground us.
Repeat the phrases after me.
You can say them silently or out loud,
As you wish.
Breathing in,
Rub my toes.
I smile at my toes.
Breathing in,
My feet.
Breathing out,
I smile at my feet.
Breathing in,
Breathing out,
I smile at my legs.
Breathing in,
I am aware of my thighs.
Breathing out,
I smile at my thighs.
Breathing in,
I am aware of my pelvic floor.
Breathing out,
I smile at my pelvic floor.
Breathing in,
Breathing out,
I smile at my.
.
.
Breathing in,
Aware of my abdomen.
Breathing out,
I smile at my abdomen.
Breathing in,
Aware of my upper back.
Breathing out,
I smile at my upper back.
Breathing in,
Aware of my chest.
Breathing out,
I smile at my chest.
Breathing in,
I am aware of my arms.
Breathing out,
I smile at my arms.
Breathing in,
Aware of my hands.
Breathing out,
I smile at my hands.
Breathing in,
I am aware of my fingers.
Breathing out,
I smile at my fingers.
Breathing in,
I am aware of my fingers.
Breathing in,
I am aware of my neck.
Breathing out,
I smile at my neck.
Breathing in,
I am aware of my throat.
Breathing out,
I smile at my throat.
Breathing in,
I am aware of my face.
Breathing out,
I smile at my face.
Breathing in,
I am aware of my lips.
Breathing out,
I smile at my lips.
Breathing in,
I am aware of my nose.
Breathing out,
I smile at my nose.
Breathing in,
Aware of my eyes.
Breathing out,
I smile at my eyes.
Breathing in,
I am aware of my cheeks.
Breathing out,
I smile at my cheeks.
Breathing in,
I am aware of my ears.
Breathing out,
I smile at my ears.
Breathing in,
I am aware of my forehead.
Breathing out,
I smile at my forehead.
Breathing in,
I am aware of the crown of my head.
Breathing out,
I smile at the crown of my head.
Breathing in and out,
I smile through all of my body,
From the top of my head to the soles of my feet,
To the tips of my fingers,
And the whole body is filled with loving kindness and the soft golden pink light.
Come to the centre of your body and become aware of it gently.
Begin to expand this warmth of loving kindness from the central points of struggles,
Disease and grief.
Always be honest and truthful.
Always be surrounded.
I invite you to share this soft golden pink light with someone.
Determine the person that you love.
Someone who is close to you.
Maybe someone you admire,
Appreciate or are grateful for.
And as you do,
See this golden pink light embracing them and say,
Free from struggles,
Disease and grief.
Always be honest and truthful.
Always be surrounded with love.
Imagine this soft golden pink light extending forward to your family,
Your friends,
Your pets,
Your neighbourhood,
Your city,
Your country,
The world.
And every time you envisage this person,
This pet or the place,
Say,
You be well and happy,
Free from struggles,
Disease and grief.
Always be honest and truthful.
Always be surrounded with love and happiness.
Feel the loving kindness.
Feel your aura and smile.
And take a deep breath in and say,
As I am well and happy,
Beings be well.
As I am free from struggles,
Disease and grief,
All beings be free from struggles,
Disease and grief.
As I am surrounded by love and happiness,
All beings be surrounded with this loving kindness energy embracing you.
Ready?
And take a few deep breaths.
Feel the feelings,
The calm,
Peace and the happiness.
Thank you for joining me today for this loving kindness practice.
My name is Celine,
Wishing you lots of love and more thanks for staying.
