This is a 10 minute loving kindness meditation.
Start by finding a comfortable seat.
Allow your hips to be higher than your knees and let your hands rest on your legs with your palms facing up or down,
Whatever feels more comfortable to you.
Ground down through your sit bones and elongate your spine,
Feeling the crown of your head drawing towards the ceiling.
And just gently allow your shoulders to relax away from your ears.
Take a moment here as we begin the practice to tune into your breath.
And just feel the sensation of your inhale and your exhale.
Notice in your body where you feel your breath the most.
You might feel it most in your chest or in your shoulders.
You might feel your breath most in your nose or in your belly.
But wherever you feel your breath the most,
Just pause in that space and see if you can deepen your inhales and your exhales.
Use your breath as the catalyst to keep you just present and conscious in this moment.
As we move through this loving kindness meditation,
Continue to keep a background intention of focusing on just your inhales and your exhales.
If you notice that your mind starts to wander at any point,
Come back to that connection to your breath.
And start this loving kindness meditation by closing your eyes.
As you close your eyes,
Bring your attention inside a little deeper.
In your mind's eye,
Find an image of yourself.
See if you can find a crisp,
Clean image of yourself of maybe a picture that you've seen of yourself that you're familiar with.
As you look at this image of yourself,
Repeat these words that I say to you.
May I be happy just as I am.
May I be peaceful with whatever is happening.
May I be healthy and strong.
May I care for myself in this ever-changing world graciously and joyously.
May I be happy just as I am.
May I be peaceful with whatever is happening.
May I be healthy and strong.
May I care for myself in this ever-changing world graciously and joyously.
Take a few deep breaths here and send this energy,
These words,
This feeling of loving kindness to yourself.
Notice what arises for you.
Notice what feels easy.
Notice what feels difficult.
Now in your mind's eye,
Think of someone that you love and someone that you find easy to love.
Sometimes it's easiest to love a child or even an animal,
And that's 100% okay.
So pick one person or animal that you find easy to love and hold that person in the forefront of your mind.
And see again if you can find a crisp,
Clean image of that person or that animal.
And we'll say the same words with the same intention,
Try to send this same message of loving kindness.
May you be happy just as you are.
May you be peaceful with whatever is happening.
May you be healthy and strong.
May you care for yourself in this ever-changing world graciously and joyously.
May you be happy just as you are.
May you be peaceful with whatever is happening.
May you be healthy and strong.
May you care for yourself in this ever-changing world graciously and joyously.
And again,
Take a moment here,
A few deep breaths to send this energy,
This message of loving kindness to this person or animal that you love.
Now in your mind's eye,
Think of someone that you have difficulty with.
This person could be someone that you are struggling with in your current life.
It could also be someone from your past.
Think of someone that you have troubles with or that is a trigger for you.
And think of just one specific person.
And again,
Try to find a nice,
Crisp,
Clean image of this person to hold in the forefront of your mind.
And with the same intention,
The same amount of love,
Send these words to this person that you struggle with.
May you be happy just as you are.
May you be peaceful with whatever is happening.
May you be healthy and strong.
May you care for yourself in this ever-changing world graciously and joyously.
May you be happy just as you are.
May you be peaceful with whatever is happening.
May you be healthy and strong.
May you care for yourself in this ever-changing world graciously and joyously.
Again,
Take a few deep breaths here and send this same loving,
Kindness message to this person that you struggle with.
And notice what arises for you.
Notice what feels easy and notice what feels difficult.
Lastly,
We'll send this same message to the world.
In your mind's eye,
You can think of all the people that you touch in your life,
Your family,
Your friends,
The people you work with,
People that you might cross on the street,
Strangers,
Acquaintances.
And send this exact same message to all of those people and to the world.
May you all be happy just as you are.
May you all be peaceful with whatever is happening.
May you all be healthy and strong.
May you all care for yourself in this ever-changing world graciously and joyously.
Take a few deep breaths here and continue to send out this energy of love,
Of compassion,
Of love.
And notice in your own body,
In your own mind,
How that feels to you in this moment.
As we close out this meditation,
Continuing to stay focused on this intention of kindness,
Compassion,
And love.
See if you can carry that with you for the rest of your day today.
Thank you for listening to Chill Meditation.
Have a great day.
