Welcome to your morning meditation.
My name is Sherry and I'm here to guide you through a loving-kindness practice this morning.
This heart-centered meditation can help you cultivate love,
Kindness,
And compassion towards yourself and others.
For today's practice we're going to focus on you.
Before we begin,
Please take a moment to thank yourself for showing up for your practice today.
The meditation master John Kabat-Zinn wrote,
It is indeed a radical act of love to just sit down and be quiet for a time by yourself.
Take a moment here to appreciate this.
And now if you haven't already,
Begin to find a comfortable position.
This can be sitting up or lying down.
Just take your time to get as comfortable as possible.
And once you feel at ease in your position,
Begin to transition from doing to non-doing,
Setting the intention to simply be here now.
You're welcome to close your eyes or just soften your gaze,
Bringing your awareness to the natural rhythm of your breath.
There's no need to change it.
Just let all your attention settle in on the inhales and exhales,
Feeling a sense of calm with each inhale and a sense of release with each exhale.
If any distracting thoughts arrive,
Acknowledge them and let them go.
This is a very natural part of meditation.
Just let these thoughts come and go without judgment.
And if it's comfortable,
Bring one or both hands to your heart center,
Feeling the warmth of your body,
Feeling the rhythm of your heartbeat,
And with as much love and compassion as you can.
Offer these words to yourself either out loud or silently.
May I be safe.
May I be happy.
May I be healthy.
May I live in peace no matter what I am given.
May my heart be filled with love and kindness.
Once again,
May I be safe.
May I be happy.
May I be healthy.
May I live in peace no matter what I am given.
May my heart be filled with love and kindness.
Notice any feelings that arise and rest with them for a few rounds of breath,
Knowing that you can return to these words at any time,
Using them as an offering,
A prayer,
Or a mantra throughout your day.
Thank you for sharing your practice with me.
May you be safe.
May you be happy.
May you be healthy.
May you live in peace no matter what you are given.
And may your heart be filled with love and kindness.
Namaste.
