Hello,
And welcome to our meditation on loving kindness.
We're going to start by coming into our comfortable seat.
So finding your posture and recognizing that it might look different or feel different than the last time you sat.
Honouring your body where it is in this very moment as you take your time to ground down through the base of the spine and feel your lower body connect to the earth.
Allow that vibrant life force energy to flow up through your spine all the way up through the crown of your head.
Draw the belly in and from your foundation begin to lift up and expand through your chest,
Lengthen through the back of your neck and allow your chin to draw back and tuck slightly.
Take a few moments to make any adjustments now so that you will no longer be disturbed by your outer surroundings and therefore will not have to make any movements during our practice.
For the next few moments,
See if you can track your next couple of breaths entirely,
Feeling every moment as you inhale and every moment as you exhale.
Without engaging in any particular type of breathing technique,
Just use your natural breath to deepen your state of relaxation.
And with each breath,
Allow any tension to fall away.
Exhale,
Feel yourself lengthening,
Connecting to your body and as you exhale,
Feel yourself soften and relax with the breath.
Now taking a moment to feel your body.
Without scanning or concentrating on a particular part of your body,
See if you can feel the entirety of your body all at once.
For the next few moments,
Maintain your concentration on the whole body at once.
Now,
Take a moment to relax.
Now allow all observations to merge into one unified field of experience.
Merely observe.
Pay attention to your entire field of awareness.
Notice any thought,
Feeling,
Sound or sensation that appears.
You are not identifying with anything,
But you are observing everything in the field of consciousness.
From this expansive state,
Begin to shift your perspective to be outside of yourself.
Allow your mind's eye to hover in front of your body and look back at yourself in the space where you are.
And as you look at yourself with compassionate eyes,
Feel the following affirmations.
Feel these words truly as a blessing.
May I be happy.
May I be peaceful.
May I be free from suffering.
May I be happy.
May I be peaceful.
May I be free from suffering.
Now return to the perspective from within your body and imagine someone sitting before you.
This can be someone you love or someone you don't even know.
It can even be someone you don't particularly resonate with.
Love and compassion is something we can feel for all.
Imagine this someone sitting in front of you now.
See them clearly and feel the following affirmations.
Truly feel the words pouring out of your heart.
May you be happy.
May you be peaceful.
May you be free from suffering.
May you be happy.
May you be peaceful.
May you be free from suffering.
Good.
Now staying in the perspective from within your body,
Imagine the entire scope of humanity.
And beyond humanity,
Imagine every single being that is alive in this moment on this planet.
Imagine your mind to encompass the entire globe.
And in this expanded state,
Feel the following affirmations as if they are an energetic rain cascading down from the heavens,
Upon your head,
And upon all beings everywhere.
May we be happy.
May we be peaceful.
May we be free from suffering.
May we be happy.
May we be peaceful.
May we be free from suffering.
Every being on this planet is on their spiritual path.
Regardless of how challenged or misguided some may be,
Every person you've ever met has a perfect radiant soul inside.
And we wish every being everywhere peace,
Love,
And happiness.
With love bursting out of our hearts,
We feel the Tibetan prayer of compassion.
Lokah samastah sukhino bhavantu.
May all beings everywhere be happy and free.
Lokah samastah sukhino bhavantu.
Feeling so much gratitude for this moment,
For our ability to send love and light to all beings from this place of loving kindness and compassion.
From here,
You may continue to sit in this place of stillness with compassion flowing from your heart for as long as you'd like.
And I look forward to sitting with you again in our next session.
Namaste.
