Welcome to this present moment.
Welcome to right here,
Right now.
Let's take a few breaths to transition from whatever you were just doing,
Whatever just had your full attention,
To draw your attention into this present moment.
Slow inhales through the nostrils and full,
Slow exhales through the mouth.
And if there were a dial of how much of your attention were right here,
Right now,
With this breath,
I'd like for you to turn that dial up.
Perhaps when you first sat down to play this meditation,
You had 20% of your attention here.
Understand that your time and your attention are your greatest assets and are invaluable.
You might know how much money you have in the bank,
Give or take at any moment,
But you never know how much time is left for you.
So let's value this time and let's be fully present.
Also giving ourselves permission to take a pause in our busy day.
Understanding that when we pause,
We can recharge,
Recalibrate and refresh our energy.
Inviting fresh energy with our next inhale.
And fully releasing.
One more breath,
Fresh energy,
Fresh prana,
Ki or chi entering your body.
Full exhale.
Today I invite you to join me for a loving kindness meditation.
We will be cultivating love within ourselves and kindness for ourselves.
And we understand that everything begins within.
So this is not a greedy or selfish practice.
Because once we have it within,
We can share it with those around us.
If you are in a safe place to close your eyes,
I invite you to close your eyes.
And if not,
Simply try to allot as much focus as you can to these words and these images that I'm going to share with you.
Now with our breath and our attention fully dialed in 100% to this moment.
I invite you to bring into your mind's eye a picture of someone who you love very much and you have a positive relationship for.
Whoever it is that first comes to mind,
Let's draw a circle around that person.
Envision this person right here in front of you.
Feel this person's energy.
And this person can be here in this world or may have already transitioned.
Envisioning this person right here in front of you,
The circle that we have drawn is a circle of white light.
A circle of protection.
And it turns into a beautiful energetic cone of protection.
Looking this person in the eyes,
This person looks back at you.
And you both smile.
And if it is in your nature and that person's nature to hold hands,
You hold hands.
Say to this person,
I wish you love.
I hope that you feel safe wherever you are.
I wish you peace.
I wish you happiness.
And you see this person receive these words from your heart.
And if it is in your nature and that person's nature to hug,
You hug.
And you enter that cone of protective,
Loving white light.
Let's dedicate one round of breath to this moment,
To this sensation.
In your mind's eye,
You can slowly release this person.
And come back to your breath as this memory,
As this sensation,
Slowly dissolves.
Next I invite into your mind's eye the image of someone with whom you have a strained relationship.
Perhaps this person has deceived you.
Or has not met your expectations in some way.
Allow this person to come in front of you in your mind's eye.
And draw a circle around this person.
And your instinct may be to draw a circle of a different color.
And you may not want to bring this person in front of you.
But in order to cultivate love and kindness,
We allow this person to enter our mind's eye.
And we allow this person to share this space with us.
Envision this person right in front of you.
And your eyes meet.
Notice your heart rate here.
Allow it to slow down.
Allow your breath to slow down as well.
And envision yourself and feel yourself saying,
I wish you peace.
I hope you feel safe wherever you are.
I wish you happiness.
Envision this person receiving these words.
And accepting them as truth from your heart to their heart.
And you might cry.
And they might cry.
Envision this person smiling upon receiving these words.
And you might smile too.
Bring your awareness to the rate of your heart and the speed of your breath.
And any subtle shift in your energy simply from visualizing this interaction.
On your next exhale,
You allow this person and the sensation to slowly dissolve.
May I invite you now to envision yourself sitting there right in front of you as you are today.
Look yourself in the eye and have the courage to smile.
Here you are in all your glory.
You adjust your posture to sit nice and straight.
Both with dignity and with humility.
And you look yourself in the eye and you say,
I wish you happiness.
I hope you feel safe wherever you are.
I wish you peace.
I wish you love.
Allow yourself to receive this message from you.
Perhaps you cry.
Perhaps you smile.
But I invite you to feel this message from yourself.
To remember that you are worthy.
That you are deserving.
That you are love.
Together we inhale.
Together we exhale.
And when you are ready,
You allow this image of yourself to slowly dissolve.
But the sensation does not.
This sensation of safety,
Of peace,
Of love,
Of happiness stays within you.
And every inhale intensifies and reminds you of this love that is within you.
Understanding it was always there.
I would like to introduce at this moment a mantra,
Which means,
I am love.
May you connect with this mantra and with the memory,
The knowledge,
The understanding that you are love.
I am love.
I am love.
I am love.
I am love.
I am love.
I am love.
I am love.
I am love.
I am love.
I am love.
I am love.
Connecting with this sensation of love,
Of peace.
Together we inhale.
Together we exhale.
And feeling the fullness,
The richness of that love within you.
I invite you to keep your eyes closed and your breath deep.
Only for another moment.
Allowing every breath to deepen the sensation of love,
To fill you with love.
So that you may share it with all your relations and everyone that you come in contact with.
So that you may be full of love and kindness.
Noticing a difference in your heart rate and in your breathing.
And noticing any peace in your mind.
When you're ready,
And only when you're ready,
Feel free to open your eyes to come back to the world around you.
Thank you for joining me right here,
Right now.
And thank you for coinciding in this life.
