Hello and welcome.
It's Fei here and I'm here to lead you through a loving kindness practice.
Find a comfortable seat in a place where you can be quiet and free from distractions.
Allow the spine to grow nice and tall,
Creating space in your body.
Welcome your hands to rest comfortably in your lap.
Allow your eyes to close or soften down to the ground beneath you and start to breathe in and out through your nose.
Spend some time with attention on your breath.
Without forcing,
Gently nudge your way into a longer inhale breath and a nice long exhale breath.
Allow the breath to get quieter as your body softens a bit.
Allow your mind to also get quieter.
If any thoughts show up about things that you need to get done or places you need to be,
Gently acknowledge the thought and allow it to pass.
Know that the mind wanders naturally and when you notice it beginning to wander,
Simply return back here to the present moment,
Back here to this practice and your breath.
Draw your attention now to the center of your heart.
Imagine a source of radiant,
Soft,
Warm,
White light forming here.
The light is alive,
Vibrating,
Pulsing.
Feel the light with your body,
Its warmth,
Its movement,
Its energy.
It's the limitless source of love,
Positivity,
And well-being within you.
And because it is limitless,
You can share.
Call to mind someone with whom you'd like to share this light,
Someone you know,
Someone you care for,
Someone you love.
Visualize them directly across from you.
They are sitting just as you are,
Their spine tall and neutral,
Their hands in their lap.
You can see them breathing.
You can see the rise and fall of their chest.
And now because you love this person so much,
You decide to send them four wishes as you send them your light.
You say silently to yourself,
May this person of happiness and all the causes of future happiness.
As you send them this wish,
You also imagine light traveling across all space and time from your body to theirs,
Filling them up with light.
And then you say to yourself,
May this person be free from their pain and suffering and all the causes of their pain and suffering.
And as you send them this wish,
You equally send them more light,
The light now filling their entire torso with well-being.
And then you say to yourself,
May this person never be separated from joy.
May they always be immersed in joy,
Never touched by pain.
Again,
Imagining more light sent over with this wish,
The light has now filled up their arms and their legs.
And then you say to yourself,
May this person live always in a state of contentment,
Free from all of their grasping and free from aversion.
And as you send over more light with this wish,
It fills up their neck.
It fills up their head.
Their entire body is now glowing with light.
Because of all the well wishes you sent,
Your loved one,
Your friend is now glowing.
You see them having received your wishes and you understand that they are happy,
Free from pain,
Joyful and content.
Their light is so bright that it bounces back to you,
Your own light now even brighter.
Rest now in the presence of this light and rest in the sensation in your body.
How does it feel to see your friend so happy and so free?
Recognize that it's by sharing with others that we experience fullness.
Understand that you are whole,
You are perfect and you have everything that you need.
Thank you for meditating with me today.
Namaste.
