Hello and welcome to day 23 of the mindful minute.
This is Laura.
Today I'd like to introduce a loving kindness or meta meditation.
In this type of meditation,
You begin by cultivating compassion and love and kindness first for yourself.
And then you grow this outward to people within your immediate circle,
Those that you love and care for.
You extend it further to people that you may not know,
And eventually you send this compassion and benevolence to the entire universe.
But we can't practice a loving kindness meditation if we haven't started from within.
We tend to be very critical of ourselves and we need to give ourselves a break.
So let's find a comfortable seat,
Or you can even do this lying down,
Allow your gaze to soften or your eyes to close and begin by cultivating kindness,
Compassion,
And warmth from within you.
You can do this by silently reciting the following phrases.
May I be safe?
May I be healthy?
May I be happy?
May I live with ease?
May I be safe?
May I be healthy?
May I be happy?
May I live with ease?
You can modify these phrases if you feel something might resonate better for you,
But silently repeat them as you feel the warmth and kindness and self-compassion wash over you.
May I be safe?
May I be healthy?
May I be happy?
May I live with ease?
May I be safe?
May I be healthy?
May I be happy?
May I live with ease?
Feel free to stay here as long as you'd like.
Continue silently repeating these phrases or a modification of them.
Take care and be well.
