Hello and welcome.
It's Fei here.
I'm here to guide you through a loving-kindness meditation.
Begin by finding a comfortable seat.
Perhaps you're sitting in a chair with your feet firmly grounded.
Or maybe you're on the floor with the cushion elevating your hips off the ground.
Wherever you are,
Allow yourself to shift or move to make yourself just a little more comfortable.
Allow your spine to be long and your head right over your shoulders and your shoulders right over your hips.
Maybe notice if you're sitting forward or backward.
And without judgment,
Gently realign the shoulders over your hips.
Allow your shoulders to melt away from your ears.
And allow your hands to rest comfortably in your lap.
Soften the gaze on the floor in front of you or close your eyes completely.
Bring attention to your body and the physical space it is taking up.
Notice the areas that are touching the ground or the space around you.
How does it feel against your skin?
Without passing any judgment,
Do you notice how the points of contact feel on each side?
Are they the same or are they a little different?
Take a deep breath in through the nose and through sealed lips.
Exhale slowly,
Noticing how the breath feels in your body.
Notice where you feel it the strongest.
Maybe it's your throat or your chest or your stomach.
Wherever you notice it the strongest,
It is perfectly okay.
Noticing the temperature of the air as it enters your nostrils and bringing awareness to how it is different as it leaves the nostrils.
Begin to generate loving feelings for yourself.
Repeat aloud or to yourself these phrases.
May I be safe.
May I be well.
May I be happy.
May I be loved.
May I be safe.
May I be well.
May I be happy.
May I be loved.
Now bring to mind someone who loves you very much.
It could be someone from the present or maybe the past.
Could even be a pet.
Visualize them in front of you.
Imagine them sending you their love and affection.
Allow yourself to welcome in the love and happiness and peace they are sending.
Allow this feeling to fill your entire being.
Begin to notice how your heart is feeling while visualizing this individual.
You may even want to place one hand over your heart and the other on top,
Allowing the heartbeat to connect you with the other individual.
Allow the feelings of love and peace to extend from your heart and disperse to your entire body.
Keeping this loved one in mind,
Begin to share those feelings of love to them.
In your head or aloud,
Repeat after me as if you were speaking directly to them.
May you be safe.
May you be well.
May you be happy.
May you be loved.
Now bring to mind another person you love.
Send that same love and well wishes to them.
Allow your body to feel and connect with these emotions.
Repeat the phrases to them.
May you be safe.
May you be well.
May you be happy.
May you be loved.
May you be safe.
May you be well.
May you be happy.
May you be loved.
Now bring to mind an acquaintance or colleague,
Someone who you may have neutral feelings toward.
Send that same love and well wishes to them.
May you be safe.
May you be well.
May you be happy.
May you be loved.
May you be well,
May you be happy,
May you be loved.
May you be safe,
May you be well,
May you be happy,
May you be loved.
May you be safe,
May you be loved.
Now I invite you to bring to mind someone you may have challenges getting along with.
You may have current or past disagreements.
I encourage you to look beyond the disagreements and challenges and see the relationship as a lesson of love.
Allowing the negative feelings towards this person only affects your own energy.
Repeat these same phrases to them.
May you be safe,
May you be well,
May you be happy,
May you be happy,
May you be loved.
May you be safe,
May you be well,
May you be happy,
May you be loved.
Now we will extend this loving kindness meditation to the entire world,
Understanding we are all related and connected.
Repeating after me,
May all beings be safe,
May all beings be well,
May all beings be happy,
May all beings be loved,
May all beings be safe,
May all beings be safe,
May all beings be well,
May all beings be happy,
May all beings be loved.
Now returning back to yourself,
Sending this loving kindness to yourself.
Repeat these same phrases.
May I be safe,
May I be well,
May I be happy,
May I be loved.
Take a deep breath in and slowly exhale out of the mouth,
Allowing yourself to notice how you're feeling,
Knowing that there is no wrong way to feel as all of our emotions are natural and human.
Take another deep breath in and exhaling out of the mouth.
When you're ready,
Begin to blink open your eyes.
May you be safe,
May you be well,
May you be happy,
And may you be loved.
May you be loved,
Namaste.
