Hello and welcome to this guided loving-kindness meditation.
I am Chelsea Pottinger and today I'll be taking you through a short practice to help cultivate loving-kindness towards yourself,
Others and the world around you,
Regardless of your current situation.
Finding a comfortable and quiet place to sit or lie down,
Gently closing down your eyes and take a few deep cleansing breaths here to settle down into this moment.
Before we begin,
Show some gratitude towards yourself for showing up today and giving yourself permission to truly soften into this present moment,
Releasing any control of what you think should or shouldn't happen and making the commitment to yourself to really be here.
Palms resting up,
Softening your brow and relaxing the shoulders.
Breathing into any tension with each inhalation and releasing what no longer serves you on the exhalation.
Taking two deep expansive breaths together here,
Breathing in through the nose for two,
Three,
Four,
Hold.
Exhale through the mouth for five,
Four,
Three,
Two,
One.
And one more deep breath here in through the nose for four,
Three,
Two,
One,
Hold.
Exhale through the mouth for five,
Four,
Three,
Two,
One.
And just back to breathing normally here,
Beginning to picture a warm golden light circling your entire body.
It's warm touching your skin and dancing around you,
Covering every inch of your body.
In this moment you choose to direct your attention inward and send loving-kindness towards yourself.
Picture this golden light sending love into your heart space as you repeat the following phrases.
May I be happy.
May I be healthy.
May I be safe.
May I live with ease.
May I be happy.
May I be healthy.
May I be safe.
May I live with ease.
Taking a few moments here to really envision this golden light pouring into your heart as you repeat the affirmations.
Knowing that the more we practice feeling love and kindness,
The easier it becomes to truly believe these affirmations.
Now imagine someone in your life that you love.
This could be a partner,
A child,
A friend,
Whoever comes to mind first.
Knowing that you can do this practice more than just once.
So allowing one person to come forward for now.
Imagine this person is standing in front of you,
Staring at you in the eyes as you smile.
In this moment you begin to send loving-kindness towards them and their heart space.
Imagine this warm golden light surrounding their body as you repeat the following affirmations.
May you be happy.
May you be healthy.
May you be safe.
May you live with ease.
May you be happy.
May you be healthy.
May you be safe.
May you live with ease.
Just taking some time here to really envision this golden light pouring into their heart space as you repeat the affirmations.
Feeling the love and kindness fill you up.
And now finally beginning to imagine people across the whole world.
All beings.
Imagining that you are wrapping this golden light circle across the entire globe.
Pouring from your heart space into all living things.
The following affirmations.
May all beings be happy.
May all beings be healthy.
May all beings be safe.
And may all beings live with ease.
May all beings be happy.
May all beings be healthy.
May all beings be safe.
May all beings live with ease.
Taking some time here to really envision this golden light pouring across the world as you repeat the affirmations.
Feeling the love and kindness fill you up.
Taking a few moments to sit with the stillness that you've cultivated during this meditation.
Feeling the warmth and compassion in your heart.
Bringing some slow movements into the hands and toes.
Keeping your eyes closed.
Going back into the room.
Just stretching out any muscles that need to move.
And when you are ready you can slowly open your eyes.
Have a beautiful day.
