Welcome.
This meditation is a combination of an affirmation and a visualization.
And its purpose is to cultivate self-compassion and compassion for others.
This will include sending love to yourself and loving kindness to others.
It is also a practice in forgiveness and overcoming anger.
And while all of that is a process,
A general guideline when you're trying to forgive someone else or overcome anger towards someone else,
Or even forgive yourself for past mistakes,
Coming from a place of love and sending loving kindness to yourself and to others is a really good first step.
So at this time,
I invite you to become comfortable either sitting with your hands resting in your lap or lying down with your hands at your side.
Take a moment to make any subtle adjustments to your body to become more comfortable and close your eyes.
And we begin by drawing our awareness to our breath,
Noticing the qualities of our breath,
Slowly inhaling and exhaling,
Not trying to control the breath in any way.
Noticing the ribcage expand and contract as you breathe.
Noticing the heating and cooling on your nostrils as you inhale and exhale.
And perhaps noticing the sound of your breath as you breathe in and out.
Take a moment to create a safe space around you,
Whatever that means for you.
For some,
It's imagining themselves in a place that's relaxing for them outdoors,
Such as a beach or in a garden.
Sometimes it's creating kind of a bubble around them.
All negativity is on the outside and inside is a place of safety and peace.
Now I'd like you to imagine that wherever you are,
The sun is shining.
It could be through a window or it could be directly over top of you if you're outside.
Just imagine that that warm and comfortable light is shining.
And as you inhale,
You're drawing it in through the crown of your head.
And as you exhale,
Imagine that it flows through your fingertips and out through your toes.
Inhale the light.
Exhale,
Let it spread throughout your body,
Going out through the fingers and toes as if it were completely healing and supporting you and sending you positive energy.
Now imagine that light as a loving energy.
Inhale it,
Draw it into the body.
And this time as you exhale,
Imagine that light is coming out of your heart center as if you're sharing it with everyone around you.
Inhale the light and exhale.
Let it go through you and shine out through your heart space,
Reaching everyone around you.
You might even start to visualize specific people,
Loved ones,
Alive or who have passed,
Friends,
Family,
Colleagues,
Neighbors,
Even people you may or may not have a good relationship with.
Bring them into the space.
Inhale that light.
Feel that loving energy come in and exhale,
Share it outward through your heart space.
You might start to notice that more and more people are sharing in this light,
That you're reaching all beings without exception.
And now imagine that they are sending that love back to you.
Perhaps they are also drawing in light from the crown of their head and sharing it through their heart space in your direction.
And relax your mind.
If it's helpful,
You can put your hands over your heart.
As the sun is shining down,
You're inhaling that loving,
Peaceful energy.
Exhaling it,
Sending it to yourself,
Sending it out to the world.
Repeat to yourself in your mind or out loud,
May I be safe.
We all want to feel safe and protected.
May I feel happy.
We all deserve contentment and joy and all the positive emotions that bring us happiness.
May I be healthy and may I live in peace.
Now turn that intention out to the people who've gathered around you.
Even people you love.
Now among that crowd of people that have gathered,
Sending and receiving loving energy,
Perhaps choose a person who you care deeply about.
And as you imagine that light flowing in and out and all around,
Say to that person,
May you be safe.
May you be happy.
May you be healthy.
May you live in peace.
And at this time,
See if you can call to mind someone with whom you need to cultivate forgiveness toward or overcome anger toward.
Understanding that a commonality for all of us is that we experience pain,
Emotional and physical.
But at our core,
We all deserve to be happy and healthy and safe and feeling peaceful.
And if we all felt that way,
There would be more understanding,
More compassion and more love in the world.
So as you call to mind this person,
Include yourself in this affirmation.
May we be safe.
May we be happy.
May we be healthy.
May we live in peace.
And now,
Including the entire world,
All beings without exception,
Some people choose to include the planet,
Animals,
Whatever this means for you.
And one more time,
May we be safe.
May we be happy.
May we be healthy.
May we all live in peace.
Draw your awareness back to your breath.
Allow your mind to rest.
Taking a moment to generate a feeling of deep peace within your heart.
Taking a moment to cultivate love for yourself and others.
When you're ready,
Bring yourself back into the room,
Back into this moment.
You might rock your head from side to side or wiggle your fingers and toes.
And you can open your eyes whenever you're ready.
Thank you for joining me.
