Hello,
Welcome.
This is Gabrielle.
And I invite you to join me for a practice of loving kindness.
To cultivate.
Positive energy.
Into The Emotional Center.
So begin by sitting comfortably.
On a cushion.
Or in a chair.
With your back aligned.
And if sitting is physically difficult.
Feel free to recline.
Instead.
Now let's relax into our chosen meditation posture.
Notice your body.
Present in your environment.
In your space.
And let's take a breath together.
In your own time.
Notice how your body receives each breath.
Observe the flow.
Of the breath.
Entering your body.
And then flowing back out.
A short time later.
Settle in.
Now let's turn our focus to the heart.
And either imagine or sense your beating heart.
If it feels right.
Offer your heart gratitude.
And warm.
Let's begin our practice of loving kindness.
For those we care about.
Call to mind someone of the past or present.
Whose unconditional love and steady acceptance of you.
Touches your heart in a special way.
Let yourself experience their loving kindness.
As if they were right in front of you.
Picture them in your mind's eye.
Or sense their loving presence.
Happy.
And grateful for you.
Just as you are.
Notice how this image softens your body and your mind.
Allow yourself to relax.
Into this warm feeling of connection.
Allow thoughts to arise.
And evaporate.
And return.
Back to your heart.
Take your time.
And now let's put this loving kindness that you're receiving into words.
Picture that.
This being is sending these wishes to you.
You can adapt the words in any way that works for you.
I have a version that works for me.
I'm going to speak the phrases out loud.
With a pause in between so that you can mentally silently repeat these phrases.
To yourself.
In your mind and heart.
May I be filled with loving kindness.
May I be safe.
And protected.
May I be well.
Healthy.
And strong.
May my heart know peace.
And we'll repeat these well wishes.
You can speak them out loud or just mentally in your mind.
Savor them.
And take your time.
May I be filled with loving kindness.
May I be safe and protected.
May I be well,
Healthy,
And strong.
And may my heart know peace.
Invite these words to warm and open your heart.
NOW!
Let's expand our circle.
And bring to mind someone that you care very deeply.
For.
Someone who means a lot to you.
Someone in whose presence you can relax and be fully appreciated for who you are.
And as you offer your well wishes,
Imagine that person.
Being touched by them.
And experiencing kindness.
Happiness.
And peace.
May you be filled with loving kindness.
May you be safe.
And protected.
May you be well,
Healthy,
And strong.
And may your heart know peace.
Let's repeat these words.
Appreciating the sincerity.
And invite.
Their ability.
To warm and open.
The heart.
May you be filled with loving kindness.
May you be safe and protected.
May you be well,
Healthy,
And strong.
And may your heart know peace.
Allow the positive energy to fill you.
The space around your heart.
Let's expand our circle now.
Let's expand these positive well wishes.
To everyone,
Everywhere.
Just imagining the presence of all beings who Share this planet.
And let's send them our wishes for peace.
And kindness.
With a sincere and tender heart.
May everyone,
Everywhere,
Be filled with loving kindness.
May everyone.
Everywhere.
Be safe and protected.
May our planet.
Be well.
Healthy and strong.
And may everyone's heart know peace.
Let's appreciate the words.
And the ability.
To feel.
The warmth.
And openness of the heart.
And imagine that your practice brings about deep healing for yourself.
And others.
Just take your time.
May all beings be filled with loving-kindness.
May everyone be safe and protected.
May this planet Earth.
Be well.
Healthy and strong.
And may everyone's heart know peace.
Now.
Return to the awareness of God.
Being present in your space.
Gently wrap your loving-kindness meditation.
Now with a sense of gratitude.
That might be expressed by a gesture.
Hands.
Joined together right at the center chest.
Wishing you all the very best.
Namaste.
