Somatic Loving Kindness Meditation

Today's awareness practice is a somatic version of the loving kindness meditation where we bring our focused attention and awareness to our body.

And so begin by just paying attention to your body now.

Notice all the sensations.

Become aware of the tight spots,

The clenched and hunched places,

Those places of discomfort.

Even those places that we have aversion to,

We don't feel look good enough or the right size or shape because we believe it doesn't measure up to or look like an advertiser's gold standard.

Let your next breath bring you some ease as you breathe in and breathe out.

Begin to exhale your breath to those places now.

They let go and soften and relax.

Being with what is,

Being with your breath,

Connecting with your body.

Now bring your attention to your feet,

To your toes,

Tops of your feet,

The soles of your feet,

Your ankles.

Bring awareness to your feet and then allow your awareness to move up through your lower limbs,

Your calves and your shins,

Your knees,

The back of the thighs,

The tops of your legs,

Your hips and your pelvis.

Become aware of all the parts of your lower body and silently send this blessing with loving kindness.

May my body be filled with loving kindness.

May my body be healthy and strong.

May my body be free from all suffering and discomfort.

May my body express only the fullest and greatest expressions of wholeness and well-being.

May my body be filled with peace and be at ease.

May my body be imbued with the unconditional grace and love of the divine.

Now allow your attention to drift up to the torso,

The back,

Your spinal cord,

Your shoulders,

Front of the chest,

Your solar plexus,

Your stomach and belly.

Then bring your attention to your upper arms,

Your forearms,

Wrists,

Hands and fingertips and silently send this blessing to your torso.

May my body be filled with loving kindness.

May my body be healthy and strong.

May my body be free from all suffering and discomfort.

May my body express only the fullest and greatest expression of wholeness and well-being.

May my body be filled with peace and be at ease.

May my body be imbued with the unconditional grace and love of the divine.

And now bring your attention mindfully aware as you scroll your attention up to your chin,

Your lips,

Teeth,

Tongue,

Nose,

Ears,

Eyes,

Forehead,

Crown of the head and back of the head and silently affirm this loving kindness blessing for your head.

May my body be filled with loving kindness.

May my body be healthy and strong.

May my body be free from all suffering and discomfort.

May my body express only the fullest and greatest expression of wholeness and well-being.

May my body be filled with peace and ease and may my body be imbued with the unconditional grace and love of the divine.

Breathe in,

Breathe out and we allow this blessing to vibrate throughout all the body's organs including the heart,

Lungs,

Your liver,

Kidneys,

Bladder,

Your sexual organs and silently send this blessing with loving kindness to the body's organs.

May my body be filled with loving kindness.

May my body be healthy and strong.

May my body be free from all suffering and discomfort.

May my body express only the fullest and greatest expression of wholeness and well-being.

May my body be filled with peace and be at ease.

May my body be imbued with the unconditional grace and love of the divine.

We feel love circulating at the molecular and cellular level radiating in the photons and the atoms and molecules of our body and we feel the expanded energy beaming light to every body part,

Every function,

Every system and every activity.

We see each cell light up in response to this blessing of loving kindness as it lands as an intention to our body.

Breathe in and breathe out.

Bringing conscious awareness to our body and all of its functions and systems.

This blessing permeates,

Heals and enlivens us.

Affirm I am filled with loving kindness.

I am healthy and strong.

I am free from all suffering and discomfort.

I express only the fullest and greatest expression of wholeness and well-being.

I am filled with peace and I am at ease.

I am imbued with the unconditional grace and love of the divine.

And now that our own reservoir of loving kindness is full,

We can turn our attention to others and let this loving kindness and awareness spill out to them too.

And indeed we send this to all living beings.

Take a deep breath.

Exhale.

And hold them in your heart with this blessing.

May you be filled with loving kindness.

May you be healthy and strong.

May you be free from all suffering and discomfort.

May you express only the fullest and greatest expression of wholeness and well-being.

May you be filled with peace and be at ease.

May you be imbued with the unconditional grace and love of the divine.

And now we bring our attention back to this time and place.

Aware once more of the sounds around us.

The sensations we're experiencing through us now and how they may have changed under the embrace of this beautiful loving kindness blessing conferred upon your body.

Become aware of the temperature of your room,

Your environment.

The seat beneath you.

The breath flowing in and flowing out.

Bring your hands to prayer position and gently place your thumbs on your sternum.

Take another deep breath here.

And from that place of loving kindness,

Caring,

Compassion and awareness in me.

To that place of loving kindness,

Caring,

Compassion and awareness in you.

I now bow.

Namaste.