Hello everyone,
This is Laura of Approachable Asana.
Thank you for joining today's loving kindness meditation.
A loving kindness meditation is not about liking someone or approving something but an opportunity for us to connect.
We are all interconnected.
Our actions,
Our behaviors,
Everything that we do ripples outward.
This type of meditation can help focus how we pay attention to things.
What do we pay attention to and what do we ignore throughout our day?
These practices can help us expand upon that and let go of any rigidness in our thoughts and behaviors and attention.
Let us really reflect on how our lives actually are.
Kindness is powerful.
At the end of a day,
What do we pay attention to?
Do we only pay attention to the mistakes we've made or judge how we handled something?
Let's take time to give space,
To wish ourselves well,
And to expand this to others and to all creatures.
Pay attention differently than we're used to.
So as we begin this practice,
Find a place to sit comfortably or if it feels more comfortable you can certainly do this practice lying down.
Allow your eyes to close or if you choose to leave them open,
Allow your gaze to soften.
Take a few deep breaths,
Inhaling and exhaling,
Just allowing your breath to happen naturally.
Allow your attention to settle.
During this meditation,
We will silently repeat phrases.
We will be the first recipient of these loving kindness phrases.
Feel free to use a variation that suits you best.
May I be safe,
Be happy,
Be healthy,
Live with ease.
Repeating these phrases to yourself.
May I be safe,
Be happy,
Be healthy,
Live with ease.
Allow yourself the space and the silence so that you can repeat these phrases to yourself.
Find a rhythm that works for you.
May I be safe,
Be happy,
Be healthy,
Live with ease.
If your attention wanders or you just get lost in your own thoughts,
It's okay.
It's not anything to worry about.
Just bring yourself back.
Gather all of your attention to each phrase one at a time.
May I be safe,
May I be happy,
May I be healthy,
May I live with ease.
You don't need to force any way of feeling.
Just allow things to happen naturally as you silently repeat these phrases in your own rhythm and space.
Now see if you can bring someone to mind that has helped you.
Maybe they've helped you directly.
Maybe you've never actually met them.
Maybe it's someone who just made you smile or laugh.
The first person that comes to mind is the right one for today.
Visualize this person and get a sense of their presence.
Now send these phrases of loving-kindness to them.
May you be safe,
Be happy,
Be healthy,
Live with ease.
May you be safe,
Be happy,
Be healthy,
Live with ease.
Again,
If your attention begins to wander,
It's okay.
Bring yourself back to this person and repeat the phrases to them.
May you be safe,
Be happy,
Be healthy,
Live with ease.
Repeating these phrases may bring up all kinds of emotions.
Whatever comes up,
Just notice it.
Allow it to pass over you as you focus your attention on repeating these phrases.
May you be safe,
Be happy,
Be healthy,
Live with ease.
Keeping this same person in your visualization,
Imagine that they are saying these phrases back to you,
Sending loving-kindness your way.
May you be safe,
Be happy,
Be healthy,
Live with ease.
May you be safe,
Be happy,
Be healthy,
Live with ease.
Once again,
Many emotions may arise as this person offers loving- kindness back to you.
Allow whatever comes up to just be.
Steady your attention and allow this person to repeat and offer these phrases to you.
May you be safe,
Be happy,
Be healthy,
Live with ease.
Next,
I'd like you to think of a loved one or friend who's doing well.
Bring them into your attention.
Visualize them.
Perhaps say their name to yourself.
Feel their presence around you.
Offer the phrases of love and kindness to them.
May you be safe,
Be happy,
Be healthy,
Live with ease.
May you be safe,
Be happy,
Be healthy,
Live with ease.
Continue offering these phrases to your loved one,
Noting any emotions that come up.
Allow them to be and steady your attention,
Offering these loving-kindness phrases.
May you be safe,
Be happy,
Be healthy,
Live with ease.
Now imagine a friend or loved one who's having a difficult time right now,
A struggle that may be small or bigger.
Bring them here and offer these loving-kindness phrases to them.
May you be safe,
Be happy,
Be healthy,
Live with ease.
May you be safe,
Be happy,
Be healthy,
Live with ease.
Continue visualizing this person who's having a difficult time and continue sending these loving-kindness phrases to them.
May you be safe,
Be happy,
Be healthy,
Live with ease.
Next imagine a large group of your friends,
Your family,
People that you love dearly and hold close to your heart,
Anybody at all that comes to mind.
Allow them to join this collective community and send loving-kindness to them all.
May you be safe,
Be happy,
Be healthy,
Live with ease.
May you be safe,
Be happy,
Be healthy,
Live with ease.
Next add every being from everywhere to this group.
Add all people,
Add all creatures,
Add everyone near and far,
Add those that you know as well as the unknown and send these loving-kindness phrases to them.
May all beings be safe,
Be happy,
Be healthy,
Live with ease.
May all beings be safe,
Be happy,
Be healthy,
Live with ease.
May all beings be safe,
Be happy,
Be healthy,
Live with ease.
Allow yourself to feel the sense of connection as you send these phrases of loving-kindness to all beings everywhere.
Feel free to stay here as long as you'd like.
Returning your attention back to the simplicity of your breath.
Noticing the inhale,
Noticing the exhale,
Noticing the energy that this practice has brought you.
And when you feel ready,
Allow your eyes to open and enjoy the rest of your day.
Thank you so much for joining me for today's practice.
Take care and be well.
