Sometimes we forget our kindness and compassion for our fellow human beings.
This meditation is a loving kindness meditation that is designed to help us to feel those feelings and then expand them out into the world.
Begin by closing your eyes,
Allowing your body to settle.
Just making any adjustments that you need to.
Bring your awareness to your breath into this present moment.
Being aware of every inhale in its entirety in every exhale.
Following this entire process,
Taking nice deep breaths.
Now direct your breath into your heart space and just notice what is there.
And however it's feeling at this present point in time,
This moment.
See if you can allow it to feel warmth,
Kindness and love to yourself for showing up for this meditation,
For your practice,
For the time that we are here and giving yourself this time because you could have not done this and you could have been doing something else but you've chosen to say yes to yourself in this moment.
So feeling that love and warmth in your heart.
Just imagining from your heart space that it is radiating out into your chest,
Into your torso,
Down your legs,
Down your arms.
So now your body is completely full of these warm feelings of love.
And then allowing that feeling to expand and then allowing that feeling to expand further outside of the parameters of your body,
Into your auric field.
And now just containing it to be two feet on every side of your body.
And that's going to go out and fill the room.
So you're in a room full of love and warmth.
You're returning to your heart,
Deepening this connection with more feelings like acceptance,
Like kindness and compassion for yourself,
Your journey,
Your process.
And now thinking about someone that you have those feelings for,
Overflowing love,
Warmth,
Affection that just fills your heart when you think of them.
And as you hold that person in your awareness,
Send those feelings to them,
The kindness,
The warmth,
The acceptance.
It can be several people.
I'm sending them a telepathic hug.
And then bringing your awareness to someone that you have neutral feelings for,
For someone that you know that's in your life,
But they're neutral.
You might occasionally see them.
It could be a neighbor,
An acquaintance.
It could be someone like your hairdresser,
Someone that you don't know super well.
It could be me.
And then visualize that person in your mind,
Sending out feelings of loving kindness to them.
And then bringing to your mind,
Someone that you might find a little bit challenging,
Someone that might bring resistance into your life.
Perhaps someone who may sometimes be irritating or has hurt you,
Someone that you just don't get along with.
And as best as you can,
And only as much as you are able to extend loving kindness and compassion to them,
Because we are all humans and we all operate from our experience and our traumas.
And when people are a certain way,
When they hurt us,
It's really speaking about them and not about us.
Because all of our actions are based on our subconscious and our experiences.
And knowing that we all experience pain and suffering and hurt,
Loneliness,
Despair,
Loss,
Grief,
Sadness,
And sending them kindness and compassion in these times and in all the times.
And then sending that love out into the world.
To everyone that you know,
Everyone that you don't know,
Because love is limitless and it makes the world a better place.
Love and kindness and compassion.
And I invite you to notice how that feels to do this practice.
Whether you are able to open your heart to the challenging person.
Maybe it might have neutralized things a little bit,
Even if only for while we're here.
Even if just for that moment,
But this practice helps us to build that compassion and helps to sometimes take those charges out of our relationships and we can meet them with kindness and compassion and love.
So when you're ready,
Bring your awareness back to the room.
Opening your eyes and try to take this feeling and this idea and these concepts out into your day.
