You Welcome,
My name is Elliot and I'll be your guide for this meditation.
This recording is part of the Love in Your Heart series.
Find a quiet place for this meditation.
Do what you can to prevent distractions.
Let's begin by deeply breathing in through the nose.
And out through the nose.
Rest your attention on the breathing cycle.
It will be your anchor throughout this meditation.
If thoughts arise,
Acknowledge them and let them go.
Simply return to the breath.
Allowing each inhalation and exhalation to bring you clear presence and awareness of your senses.
Give yourself permission to relax,
Unwind,
And allow the natural state of being open and positive to fill the space.
Breathe in relaxation.
Breathe out tension.
Breathe in love.
Breathe out courage.
In and out In and out In and out In and out In and out Smile with love and work with joy.
All is as it should be.
What better reason to trust your future and live in the moment?
Bring the awareness to your breath.
With a soft,
Slow,
Steady rhythm that can remain consistent.
Bring to mind someone that you deeply love.
Someone that you care for greatly.
Someone really important in your life.
As if speaking directly to this one person,
Silently repeat.
May you live with ease.
May you be happy.
May you be free from suffering.
May you be free from the burden of your past.
Now bring to mind someone who you feel neutral about.
Perhaps it's an acquaintance or someone you don't know very well.
As if speaking directly to this person,
Silently repeat.
May you live with ease.
May you be happy.
May you be free from suffering.
And now bringing to mind someone that you struggle with.
Perhaps it's someone that you don't get along very well with.
Or someone that rubs you the wrong way.
Or someone who you just don't see eye to eye with.
As if speaking directly to this one person,
Silently repeat.
May you live with ease.
May you be happy.
May you be free from suffering.
And now bring to mind yourself.
As if speaking directly to yourself,
Silently repeat.
May you live with ease.
May you be happy.
May you be free from suffering.
And now bringing to mind all sentient beings.
Absolutely everything and everyone in the entire cosmos that has the capacity to feel.
Speaking collectively to the whole,
Silently repeat.
May you live with ease.
May you be happy.
May you be free from suffering.
As we go our own way and continue being active throughout the day.
Make a conscious effort to maintain this loving kindness energy.
And allow it to radiate from you throughout the rest of this day and night.
And bringing this meditation to a close.
Come back to a full awareness of the body.
Gently take your own time.
And when you're ready,
Slowly open your eyes.
Thank you for sharing your meditation practice with me.
Namaste.
