This is a loving kindness meditation with a focus on healing.
During this meditation,
You will use visualization and the power of your own compassion to bring healing into your own body,
Into your life,
And to send healing to people you care about,
The people around you,
And the world at large.
Start by finding a comfortable position,
Either seated or lying down,
Ensuring that your spine is straight.
Gently close your eyes and focus on your breath.
Feel the cool air entering your nostrils and count your breath in to the count of three.
Hold to the count of four.
Exhale to the count of five.
We will do this now a few more times.
Placing your hands now on your heart,
And bring your attention into this space as you visualize it being filled with breath.
Imagine a light gently glowing from your heart center.
Take your longest inhale yet,
And imagine this light permeating your entire body.
If you wish,
You may pray for assistance or ask for guidance with this.
Continue breathing and focus on the concept of healing.
You might see it written,
Hear it spoken,
Or something else entirely.
Take a moment to imagine what that means to you.
What does healing look like,
Sound like,
Or feel like?
Does it have a smell or a taste?
Feel the light throughout your body,
Warming you with its soft glow.
If you feel any discomfort in your body,
Feel the light gently dissolving the sensations away.
Continue to breathe deeply,
Every breath bringing more light to those areas.
Even if the sensations do not disappear completely,
Trust that they will be gently healed when it is time.
Bring your attention to your head.
Feel the light shining on any thoughts that are no longer helping you,
And gently dissolve them away,
To be released with your next exhale.
Feel every inhale expand your mind,
Creating room for new ideas and creative inspirations.
Bring your attention to your heart center.
You may notice that some feelings or emotions have come up at this time.
This is completely normal.
Raise your hands now on your beautiful beating heart,
And imagine yourself cradling your heart softly,
Offering it comfort.
Tell it you will listen to anything it needs to say right now.
You are safe.
Anything you are feeling right now is completely right for you at this time.
If there are any emotions you would like to release right now,
Simply imagine releasing them into the light.
You can thank them for anything you may have learned,
And send them into the light to be dissolved and released into the next exhale.
Feel the light growing and connecting to your body and your emotions.
Allow yourself to feel completely whole.
Feel the sensation of love,
Kindness,
Or compassion.
Whichever word resonates more with you.
Filling your body,
Energizing you.
There is an infinite supply inside you.
Feel free to take as much as you need.
There will always be more.
Now feel the sensation of love,
Kindness,
Or compassion becoming so abundant that it literally overflows out of your body.
Filling the space immediately around your body and spreading through the room around you,
Permeating your entire space.
You may think these words to yourself,
Or might say them out loud.
May I be happy.
May I be safe.
May I be healthy.
May I be free from pain and suffering.
May I live with ease and with grace.
Now imagine someone whom you care deeply about.
This can be a close friend,
Or a family member,
A loved one,
Or maybe even a pet.
Imagine yourself sending them some of this loving kindness until their body is surrounded and full of the same glowing light,
Just as you are.
Imagine any pain,
Physical,
Mental,
Or emotional dissolving to the light and the person feeling healthy,
Happy,
And energized.
Say or think the following words to them.
May you be happy.
May you be safe.
May you be healthy.
May you be free from pain and suffering.
May you live with ease and grace.
Now bring your attention back into the room where you are sitting.
Feel the room still filled with loving kindness.
Visualize it expanding,
Filling and warming the entire home or building,
Like the smell of a delicious home cooked meal.
Feel it continuing to expand along your street,
Filling your block,
Your neighborhood,
Your city,
Or town,
Eventually imagining your own passion,
Filling your country,
And the entire world.
May you be happy.
May you be free.
May you be free.
