Hello and welcome to your meditation.
This practice will be a short loving kindness practice.
Let's start by sitting in a comfortable position letting the pelvis naturally align and letting the hands fall in a comfortable place so that they don't strain the back.
We'll begin by taking a few deep breaths together breathing in through the nose and out through the mouth.
Let's do them together inhale and long exhale.
Feeling your body relax inhale and exhale.
Feeling the body relax inhale long exhale.
Letting the body relax and letting the breath return to normal.
Not forcing the breath let it happen completely naturally.
We'll take a moment before we start to set an intention for this practice one of patience,
Patience with yourself,
Patience with the practice and patience with your mind.
Now I'll invite you to move your attention to the sounds and smells of the space around you.
Not identifying with them,
Not becoming attached,
Just noticing them and then moving on.
Letting those sounds and smells stay in your awareness now I'll invite you to turn your attention to the physical sensations of your feet or legs on the floor or surface beneath you.
Your seat and the support underneath it holding you up and your hands on your legs or in your lap or wherever you've chosen to place them today.
Just noticing the physical sensations leaving them where they are and then moving on.
And as we let those sensations stay in your awareness now I'll invite you to follow your next inhale in through your nose and down to your belly and then following it back out noticing the physical sensations of the breath in the body as the breath travels through the body.
The physical sensations in the nose,
Maybe the chest or belly rising and falling,
Maybe the fabric moving on your skin.
And on your next exhale I'll invite you to hold your attention at the tip of your nose noticing the physical sensations of your breath at the nose.
And with your attention held here remind yourself that if your mind wanders during our practice today that's okay it's perfectly natural.
Just note where it's wandered to and then gently guide it back to the focus as you were a small child who's gone astray.
And as we continue to notice the breath at her nose I'll invite you to begin to draw in an energy from the space around you with each inhale.
Setting the intention to draw in a loving energy with every inhale breathing it down into your heart space holding it there and exhaling out air.
Breathing in love and exhaling air.
When you breathe in this love and you'll hold it in your heart space notice that it begins to warm your heart space and cause it to glow ever so slightly at first.
A dim white light.
With every inhale and every breath that lands in your heart space it grows warmer and brighter.
Breathing in love and breathing out air.
Warming and illuminating your heart space.
Now I'll invite you to raise the gaze of your mind's eye to the space in front of you where I'll invite you to visualize seated just as you are with their eyes closed and their bodies relaxed.
The image of someone whom you love the most in this world.
And as you continue to breathe in love you'll now exhale out love sending it across to this person's heart space as if there was a direct link.
And on your next exhale follow this energy across and notice the exact moment when it lands in their heart space and watch as it radiates warmth out through their whole being.
As you continue to breathe in love and breathe out love.
Remembering that if your attention wanders during our practice that's okay.
Just note where it's wandered to and gently guide it back to the focus of your attention.
And as you continue to send this person love and their heart space is fully warm and fully aglow with this brilliant white light just as yours.
This light bursts forth from their heart space gently engulfing their entire being spreading a smile across their face as it fills your field of vision with its radiance basking you in its warmth and then gently fading away.
And now I'll invite you to visualize in that same space again seated just as you are with their eyes closed and bodies relaxed the image of someone whom you don't necessarily get along with or maybe someone who's wronged you.
And as you continue to breathe you're now going to invite in any darkness from this person.
Breathing it into your heart space letting it transform in the fire of your heart that you've been cultivating and exhaling out love to this person directly to their heart space as if there was a direct link.
Continuing to breathe in their darkness and exhale out love.
Noticing that the more of their darkness you transform the less there is left and the easier it keeps becoming as their heart space warms and glows before gently bursting forth from their heart space this light gently engulfing their being spreading a smile across their face before filling your entire field of vision with its radiance and basking you in its warmth before gently fading away leaving you with space to breathe.
Focusing your attention back on the breath at the nose I'll invite you to follow your next breath in through your nose and down to your belly following it back out becoming aware of those physical sensations again the physical sensations of the breath and the body as we start to bring our practice to a close.
On your next inhale I'll invite you to breathe into your lower body noticing again the sensations of your seat and the support beneath it the sensations of your hands on your legs or in your lap sensations of your feet or legs and their contact with the surface beneath you coming back into touch with the physical body from your awareness allowing to come back to your attention the sounds and smells of the space around you gently introducing some subtle movements maybe wiggling the fingers and toes maybe gently nodding the head if that feels good sending gratitude to yourself for having taken this time and gratitude to the space around you for having provided you the energy for this practice before gently blinking open your eyes.
