Loving kindness meditation.
Find yourself a comfortable position.
Close your eyes and allow your face to rest,
Smoothing out your forehead,
Unhinging your jaw,
Letting go of your face.
Allowing your shoulders to drop down and your belly to relax and release.
Soften.
Begin to slow your breathing down.
Breathing in slowly,
Breathing in slowly,
Breathing out slowly,
Breathing in mind slowing down,
And breathing out body slowing down.
So that you're taking in soothing breaths.
Be getting to settle like a pebble that is settling down to the bottom of the lake.
And imagine yourself if you were to step out of your own body and notice the you that's sitting here.
You notice what you're wearing,
Your body position.
And begin to also notice the you that's sitting here that has struggles and difficulties and hard things that you're facing.
Take your hand and either place it on your heart,
Skin to skin,
Or your cheek,
Or maybe across your belly.
And begin by just making contact with the you that's here.
The you that holds everything that you've held in your history to this moment in time.
The you that holds joy and pain.
Make contact with the you that sits here at this moment.
And begin to generate some feelings of kindness and care towards this you.
Generate a feeling from your heart of really caring for this human.
And repeating silently the mantra to yourself.
May I be one with myself.
May I be free from suffering.
May I be at peace.
May I be one with myself.
Wishing for yourself to stay connected to your inner self,
To be on your own side,
To care for yourself throughout the day,
To check in.
May I be one with myself.
May I be free from suffering.
Wishing for yourself to accept this moment as it is,
To accept yourself as you are.
May I be free from suffering.
And may I be at peace.
Wishing for yourself ease,
Comfort,
Rest.
May I be at peace.
May I be one with myself.
May I be free from suffering.
May I be at peace.
And taking in your deepest breath.
Allowing that breath to wash over your face and shoulders and your belly.
And holding yourself in loving kindness and care.
Taking your hand and placing it back on your knee or lap.
I'd like for you to imagine somebody that you love,
Somebody you care deeply for.
And imagine that you can envision them wherever they are at this moment in their day.
At work or at home.
Imagine them going about their day as they usually would go about their day at this moment in time.
And imagine that you could peek in on them and see them,
Maybe even without them seeing you.
And begin to generate in your heart the feeling of love and care that you have for this person.
Feel it growing with each breath.
Sending it out to them.
And repeating the mantra silently to yourself.
May I be one with you.
May you be free from suffering.
May you be at peace.
May I be one with you.
May you know that we are not separate.
May you feel supported and loved by me.
May you never feel alone.
May you be free from suffering.
Knowing that this person will experience hardship and difficulty.
Wishing for them to care for themselves,
To accept themselves exactly as they are.
May you be free from suffering.
And may you be at peace.
May you experience ease and calm,
Happiness.
May you be at peace.
May I be one with you.
May you be free from suffering.
And may you be at peace.
Sending out loving kindness to this person.
Feeling it from the center of your heart,
Expanding with your breath.
And sending it out to them,
Wherever they are at this moment in time.
And taking in your deepest breath.
I'd like for you to imagine all the people on this planet.
Children,
People that are struggling or sick,
People that war.
Our elders,
All humans.
I'd like for you to imagine all animals on this planet.
Our pets,
Wild animals,
Sea life.
I'd like for you to imagine all trees and plants,
All beings.
And sending out love and kindness from your heart to our entire planet.
May we be one with each other.
May we all be free from suffering.
May we all be at peace.
May we be one with each other.
Feeling the connection between your own being and all beings.
A oneness,
An interbeing.
May we all be free from suffering.
May we all allow life to happen without resisting.
Without resistance to pain.
May we enter pain with kindness and care for each other.
And may we all be at peace.
May we all live a life of ease.
May we all be healthy.
May we all be safe and protected.
And taking in your deepest breath.
Bringing your attention back to your body.
Breathing.
Relaxing your face.
Unhinging your jaw.
Dropping your shoulders.
Bring your awareness back to this body as it moves with each breath.
An awareness of temperature on your skin.
Awareness of sounds in the room.
And when you're ready,
Bringing your awareness fully back into the room.
