Welcome to your time of gentle rests and loving kindness.
This is one of my favorite meditations that I've created for you because of its potential to support you in your parenting journey.
Did you know that scientific evidence has shown that practicing loving kindness meditation can change the levels of stress you experience while you're parenting,
Especially if you're a parent of toddlers?
It's really powerful stuff,
And I have seen the change in myself since practicing this form of meditation.
So I hope that this space is a place where you can simply be and allow yourself to cultivate this loving kindness for yourself first and slowly allow it to radiate to those close to you and beyond you.
Now gently allow your eyes to close.
Breathing softly here,
Just settle into whatever position feels most comfortable for your body right now.
There is no special way you need to be.
Just allow yourself to be held and supported by the chair you're in or the bed that you're lying on.
Notice how your body is already breathing.
Each breath happens on its own,
A natural rhythm that sustains you without any conscience effort from you.
Softly,
Like the waves,
Coming in and coming out.
As you rest here,
Allow yourself to become aware of the love that is already existing within you.
It isn't something you have to create or force.
It has always been there,
Already there like a well spring deep within you.
From this love,
Kindness flows towards you,
It naturally emerging.
As a parent,
You give so much.
So in this moment,
Simply receive the kindness that is already here for you.
You are worthy of care and compassion,
Just as you are.
Not because of what you have accomplished or how well you parent,
But simply because you are you.
Let this truth wash over you.
And this truth will help you cultivate more love and compassion for yourself.
Without trying to change anything,
Notice how this kindness and compassion towards yourself starts to feel warm and fuzzy at the center of your heart.
The warmth around your heart gently opening up like a flower.
Feel it start to radiate its beauty outwards.
Now the warmth that you feel might be soft and gentle.
Or it could be very intense and ready to be sent off.
However you experience,
This compassion and warmth is perfectly fine.
Effortlessly let your awareness include your children.
The love you feel for them has always been present.
It doesn't need to be summoned or forced.
The love for them is simply there.
This natural connection between you and your children.
Feel it as it is,
There is no need to change it.
The bond is always there.
Woven into the fabric of your relationship.
There is no need to perfect this love for them.
It is already complete with all of its complexities and depth.
Let it be exactly as it is.
Gently without effort,
Let your awareness expand to include your partner or co-parent if they are present in your life.
The same natural care and kindness towards yourself,
We now want to extend out towards them too.
Now let this feel of kindness effortlessly expand to include your immediate family and the people who share your daily life.
There is plenty of this loving kindness that is already in you and ready to naturally flow towards them too.
Without strain,
Just allow this circle of kindness and compassion to widen even further.
Including friends who support you in your parenting journey.
This expansion happens naturally,
Like ripples spreading across the water.
Let this sense of care and love continue to expand effortlessly to include your broader community.
Other parents,
Teachers and caregivers.
All those who walk alongside you in raising children.
And finally,
Easily,
Allow this feel of loving kindness to encompass all parents everywhere,
All children everywhere and all beings on earth.
Even to the ones you may have had grievances with,
Let them have this loving kindness flow into them as well.
This loving kindness flows both ways.
You giving it to others and it will flow back towards you.
It's a natural circulation happening without effort.
You are both giving and receiving in this unending exchange.
So as you are gently breathing,
Sit with this radiating love,
Kindness and compassion.
From within your heart and outwards to everyone around you,
To everyone in the world.
The more you practice loving kindness,
The more it will be in your daily lives.
So this loving kindness doesn't just end when the meditation does.
It will continue to flow throughout your day,
Through your parenting and through your life.
I hope this effortless loving kindness will stay with you as you return to your day.
And whenever you need the reminder,
Just remember to come back to this meditation and sit with the loving kindness for yourself once again.
