Welcome to today's meditation.
I'm Dani,
A qualified meditation teacher from Melbourne and I'll be your guide for this practice.
The purpose of today's meditation is to radiate thoughts of wellbeing to our loved ones,
To our healthcare workers and to ourselves so that we may cultivate feelings of appreciation and kindness.
Let's begin.
Closing down the eyes or leave them open if you prefer.
And a comfortable posture.
Either lying down on your back,
Sitting cross-legged on the floor or upright in a chair.
Take your time to settle in,
Making any necessary adjustments.
Allow your brow to smooth,
Your eyes to soften.
Bring an image of a smile to your mind,
Inviting a real smile to your lips.
Following your cheeks become full and your eyes crease as your smile spreads warmly across your face.
Tightness in the jaw releasing.
The crown of the head expanding.
As you relax your smile,
Notice the air filling your nostrils when you inhale.
Observing the air,
Brushing your lips as you exhale.
Imagine what it would feel like if your heart could smile.
The curve of the smile spreading slowly across your chest.
Creating space in your back.
Gently encouraging your shoulders to soften.
The belly to loosen.
Legs to be heavy.
The whole body surrendering.
Invite your attention to rest simply at the heart.
You may like to place a hand there,
Allowing your breath to gently massage the heart.
Bring to mind a person in your life who is easy to love.
Imagine them sitting right here.
Offer your thoughts of wellbeing to them with a smiling,
Open heart.
May you be strong.
May you be healthy.
May you be safe.
Visualise your loved one receiving your heartfelt wishes.
Bring to mind our hospital and healthcare workers.
Offer your thoughts of wellbeing to them with a thankful,
Appreciative heart.
May you be strong.
May you be healthy.
May you be safe.
Visualise the hospital and healthcare workers receiving your good wishes.
Bring to mind the state of Victoria.
Offer your thoughts of wellbeing to everyone in lockdown.
May all Victorians be strong.
May all Victorians be healthy.
May all Victorians be safe.
Imagine everyone in Victoria receiving your good wishes.
A virtual hug from your heart to theirs.
Spend the next minute sending thoughts of wellbeing to anyone else that comes to mind.
You might like to offer yourself the same thoughts of wellbeing.
May I be strong.
May I be healthy.
May I be safe.
Sense the goodness of radiating loving kindness.
Invite some gentle awareness back to your body.
Perhaps slowly flexing the hands and feet.
Maybe stretching the arms overhead.
When you feel ready,
Gently blink open your eyes.
If you've been laying down,
Carefully move to a seated position.
Thank you for meditating with me today.
May you be strong.
May you be healthy.
May you be safe.
