Hello and welcome.
My name is Larissa Hall Carlson.
Today's loving kindness meditation focuses on boosting inner peace.
To begin,
Establish a comfortable seat with a long spine.
If you'd like,
Turn the palms upward,
Resting the back of the hands on the lap.
Take a few deep breaths to soften and settle in.
As much as you can,
Loosen up the muscles in the face and the jaw.
Soften or close the eyes.
This metta meditation or loving kindness meditation will be focused on self,
Sending well wishes to self.
Draw into the mind's eye the image of yourself.
That could be you today in this moment or any moment in your life.
Whatever flash or image of yourself pops in first is usually the right one.
Let that image grow strong and clear in the mind's eye.
I will say a line of metta and you repeat that line either silently or whispering it aloud,
Directing those well wishes to yourself.
May I be healthy.
May I be safe and protected.
May I be at ease.
And again,
May I be healthy.
May I be safe and protected.
May I be at ease.
Keeping that image strong in the mind.
May I be healthy.
May I be safe and protected.
May I be at ease.
You might visualize yourself thriving.
May I be healthy.
May I be safe and protected.
May I be at ease.
May I be healthy.
May I be safe and protected.
May I be at ease.
Allow it to penetrate.
May I be healthy.
May I be safe and protected.
May I be at ease.
Draw in a few deep breaths,
Sending those well wishes to self,
Refilling your well,
Recharging your batteries.
Notice what has shifted through the practice.
Offer yourself some gratitude and appreciation.
Draw in a deep breath,
Let it out with a sigh or sound.
Let the eyes gradually flutter open,
Wishing you a day filled with ease and grace.
May I be at ease.
And again,
May I be safe and protected.
May I be at ease.
