And thank you for joining me.
For this uplifting,
Loving-kindness meditation.
This meditation is designed to give you an opportunity to offer loving kindness.
To both yourself and to others.
Practicing this meditation.
May help you be more considerate.
More compassionate.
And more forgiving.
In your everyday life.
I invite you to find a comfortable position.
Sitting,
Or lying down.
With your limbs uncrossed.
And begin to settle into a comfortable seat.
For today's practice.
Feel free to close your eyes or soften your gaze.
Whatever makes you most comfortable.
And when you are ready.
Begin to gently Observe your breath.
Take a few slow breaths.
Long,
And complete deep breaths.
Exhaling completely.
Let go of any thoughts.
Concerns.
Or feelings you may be having in the moment.
Follow the breath.
And imagine it moving.
Through the center of your chest.
In your heart center.
This is where we will observe the breath.
For this meditation.
Since we sometimes have difficulty.
Offering love and grace to ourselves.
We will start today's loving-kindness meditation.
By reflecting love to ourselves first.
As you sit.
Mentally repeat.
Slowly and steadily.
The following phrases.
And direct them toward yourself.
May I be happy.
May I be well.
May I be safe.
May I be peaceful and at ease.
As you say these phrases.
Reflect on these words.
And how you feel when you say them.
Direct that love toward yourself.
And feel it in your heart center.
Now that you have offered.
Loving kindness.
To yourself.
Think of a friend.
Or someone in your life that you care.
Very deeply for.
Hold an image of them in your mind.
And when you're ready.
Repeat the phrases of love and kindness.
To them as well.
May you be happy.
May you be well.
May you be safe.
May you be peaceful and at ease.
As you say these phrases.
Think of sending that person.
Love.
And positive energy.
Now think of someone.
That you don't know very well.
Maybe it's someone you see in the grocery store or supermarket.
Maybe it's a colleague or a coworker from another department.
Maybe it's the person that makes your coffee.
Or tea at your local coffee shop.
Just think of someone familiar.
That's a casual acquaintance.
Then slowly repeat phrases.
Of loving kindness toward them.
As well.
May you be happy.
May you be well.
May you be safe.
May you be peaceful.
And at ease.
Now think of someone.
That may be challenging in your life.
Someone who you may have had a disagreement with.
Or someone that you may have to be in contact with that just doesn't align with you.
On a personal,
Spiritual,
Or professional level.
Slowly repeat phrases.
Of loving kindness toward them as well.
May you be happy.
May you be well.
May you be safe.
May you be peaceful.
And at ease.
As you continue the meditation.
Think of other friends.
Neighbors.
Acquaintances strangers.
And slowly repeat phrases.
Of loving kindness.
Toward them as well.
May you be happy.
May you be well.
May you be safe.
May you be peaceful.
And at ease.
Sometimes.
During loving-kindness meditation.
Opposite feelings such as anger,
Grief,
Or sadness may arise.
Take these to be signs.
That your heart is softening.
Revealing what is being held there.
Above all.
Remember that there is no need to judge yourself.
For having these feelings.
Sharon Salzberg.
The author of Loving Kindness.
The Revolutionary Art of Happiness.
States in her book.
By practicing meditation.
We establish love.
Compassion,
Sympathetic joy.
And equanimity.
As our home.
As we come to the close of today's meditation.
I invite you to bring your attention back to the room.
Back to your body.
Feel free to wiggle your fingers and toes.
Roll your neck if that feels good in the moment.
And when you're ready.
Feel free to open your eyes.
Thank you for practicing with me today.
And I hope that you carry this feeling.
Of loving kindness with you.
Throughout the rest of your day.
