Welcome to this loving kindness meditation.
My name is Charlotte and I'll be with you on your journey today.
Before we begin our practice,
Please find a comfortable posture that will keep your spine straight,
Either seated or lying down,
Whichever is most comfortable for you.
Next,
Notice where you place your hands.
If you're sitting down,
Support them in your lap or perhaps place them gently with your palms down on your knees.
If you're lying down,
You could let them gently fall to your sides.
And now,
Breathe naturally as we begin the meditation.
Imagine a dearly loved person sitting opposite you and that a white light connects you heart to heart.
Connect with the feelings of affection and warmth you have for them.
Enjoy the feelings as they fill your body,
Starting at your toes,
Working their way up through your legs,
Your torso,
To your heart,
Your arms and your head.
Next,
Slowly focus on the phrase,
May I be well,
Happy and peaceful,
While you feel the warmth of loving kindness filling your body.
And send these feelings to your loved one.
May you be well,
Happy and peaceful.
Continue to just breathe gently and naturally as the light connects you heart to heart.
May I be well,
Happy and peaceful.
May you be well,
Happy and peaceful.
Allow the words to flow into your mind.
Speak them aloud if you wish.
May I be well,
Happy and peaceful.
May you be well,
Happy and peaceful.
Feel yourself bathed in the warmth and the light of loving kindness while you repeat these phrases silently to yourself over and over.
May I be well,
Happy and peaceful.
May you be well,
Happy and peaceful.
Continue to breathe naturally,
Gently as the white light connects you both heart to heart.
And continue,
May I be well,
Happy and peaceful.
May you be well,
Happy and peaceful.
Next,
Continuing to breathe naturally,
Gently.
Imagine the white light between you,
Connecting you heart to heart,
Becomes a circle of light around you both.
The light is bathing you in the warmth and peace of loving kindness.
And it begins to radiate out from you to your surroundings.
It radiates out into the room that you're in,
To the building that you're in,
Out into the world.
And it begins to encompass all beings from the smallest insect to the largest animal and out beyond our world into the universe.
See yourself and your loved one radiating the light of loving kindness out into infinity.
May we be well,
Happy and peaceful.
May all beings be well,
Happy and peaceful.
Continue to breathe gently,
Naturally as you repeat these phrases silently to yourself.
May we be well,
Happy and peaceful.
May all beings be well,
Happy and peaceful.
Now,
Enjoy the feelings of warmth and expansion in your body.
Recognise the feelings that flow from your heart out into the universe and the universal compassion reflected in your own heart.
May we be well,
Happy and peaceful.
May all beings be well,
Happy and peaceful.
As you continue to bathe in the warmth of loving kindness,
Turn your attention to your body and notice your feelings and sensations.
Notice what is observing your body and recognise your awareness,
A peaceful,
Still part of you that witnesses everything without judgement.
Continue to breathe gently and naturally.
And take in a deep,
Powerful breath.
Hold the loving kindness there and as you exhale,
Imagine that flooding out into the universe.
And breathing in gently and out.
Slowly coming back to your body,
Beginning to gently move your fingers and toes,
Feeling that wonderful heaviness of yourself back in the world.
And slowly,
When you are ready,
Open your eyes.
Thank you for sharing this time with me.
I've been Charlotte Garrett-Dakora Sepper and I look forward to meeting you here again.
