Hi,
This is Danielle,
And I'm so happy that you're here with me today to do this loving-kindness meditation.
You can start with taking a posture that feels dignified and alert.
You can settle into your body,
Maybe noticing the sensations of gravity centering you and rooting you.
You can notice your breath,
Maybe the coolness as you breathe in and the warmth as you breathe out.
Just settling in this moment,
Letting go of anything that came before or anything that is yet to come.
Welcome to this moment.
This loving-kindness meditation is inspired by Thich Nhat Hanh.
Thich Nhat Hanh used to say that helpers should always start loving-kindness with themselves before moving to others.
So today,
This loving-kindness meditation,
These well-wishes are going to be for ourselves.
I will go through and share these well-wishes and give you an opportunity to repeat them back to yourself.
You can put a hand on your chest or on the side of your face to support you in feeling like these well-wishes are truly a gift that you are giving to yourself.
Throughout this meditation,
Please know you can always return to the sensation of breathing or the sensation of gravity or whatever will help you feel grounded.
May I be peaceful,
Happy,
And light in body and in mind.
May I be safe and free from accidents and harm.
May I be free from anger,
Unwholesome states of mind,
Fear,
And worry.
May I know how to look at myself with the eyes of understanding and compassion.
May I be able to recognize and touch the seeds of joy and happiness within myself.
May I be a compassionate presence for those who are suffering.
May I learn how to nourish myself with joy each day.
May I be able to live fresh,
Solid,
And free.
May I not fall into the state of indifference or be caught in the extremes of attachment and aversion.
May I be peaceful,
Happy,
And light in body and in mind.
Go ahead and just notice the impact of these well-wishes,
Noticing any places of resistance and greeting them with kindness,
Noticing if there's even a little bit of gratitude for the time you took for yourself today.
Remember you can always come back to repeat this exercise for yourself and for others.
When you're ready,
You can return your attention to your body through your breath,
Wiggle your fingers and toes,
And slowly open your eyes.
May you have a beautiful rest of your day.
