Find a comfortable sitting position with your eyes closed,
Your spine is straight,
Your neck is long,
Your head in line with your spine.
Let your sitting bones sink into the cushion,
Relax your facial muscles,
Relax your shoulders,
Relax your arms,
Let your arms,
Your hands rest gently on your knees or thighs.
Find the balance between relaxation and alertness,
Being open for whatever is present right now.
Allow your mind to relax,
Allow your breath to relax,
And visualize your body as if you see it in a full-length mirror.
We're going to scan our bodies from the tip of our toes all the way up to the top of our head,
Starting with our feet.
Bring your awareness to your feet.
Observe the shape of your toes.
The sensations in your feet,
The soles of your feet,
Your heels,
The top of your feet.
Observe your ankles.
Move your awareness to your lower legs.
Observe your shins,
Your calves.
Observe the shape and the position of your knees,
The sensations in your thighs.
Now become aware of your hips,
The form,
The position,
The steadiness of your hips,
Your pelvis.
Bring all your awareness to your belly.
Observe the shape of your belly,
The sensations in your belly.
Observe the shape of your chest.
Now move your awareness to your lower back.
Feel the steadiness of your lower back.
And then slowly,
Vertebra by vertebra,
You move your awareness all the way up,
First to the middle of your back,
And then all the way to the top of your back.
Your whole back is steady and still.
Now bring your awareness to your fingers.
Observe every detail of your fingers and feel the sensations in your hands.
Observe your forearms,
The shape of your elbows,
Your upper arms.
Observe the shape and the position of your shoulders,
Your neck.
Now observe every detail of your face,
Your chin,
Your cheeks,
The shape of your ears,
The shape of your lips,
Your nose,
The position of your eyes,
Your eyebrows,
Your forehead.
Now observe your whole head,
Including the top of your head and the back of your head.
Visualize your whole body from the front.
Observe your whole body from the back,
From the right side,
And from the left side,
And from the top.
Your whole body is calm and steady and still.
Now move your focus to your breath.
Just become aware of your natural breath.
You don't need to change anything.
You don't need to control your breath.
Simply observe the natural flow of the inhalation through your nostril,
And the exhalation through your nostril.
You're being breathed.
And from here,
We start with sending love and kindness to ourselves.
So think of a memory of a moment in your life where you felt happy,
Joyful,
Free,
Full of love,
Full of gratitude.
Just pick a moment and just visualize how you felt in that moment.
And allow that warm feeling of love and happiness.
Allow that feeling to grow in your body.
Fill your heart with this love,
With this joy,
This warm,
Glowing,
Tingling feeling.
And when you get this feeling,
Let go of the memory and stay with this feeling.
Keep this feeling in your heart.
And now send yourself a wish,
A wish for your own happiness.
Whatever it is you wish for yourself,
Send this feeling of love and kindness to yourself.
Forgive yourself for all your mistakes.
Fill yourself with unconditional love.
Say to yourself,
I wish you well.
I love you.
And whenever your mind drifts off,
Whenever you get distracted,
Just gently bring your awareness back to this feeling of unconditional love.
Stay with this feeling.
And now keep someone in mind,
Someone you consider spiritual.
This could be a spiritual teacher or a friend,
Someone you admire for their spirituality.
Just visualize his or her face.
See how this person smiles at you.
And send this love and kindness to this person.
Share the love and kindness with this person.
And notice how your heart fills up with this feeling of love and joy while you're sending this to the person.
And send this person a wish for his or her happiness.
Say to this person,
I wish you well.
I wish you love.
I wish you happiness.
Share this unconditional,
Unlimited love with this person.
Now visualize a person that is very close to you.
This could be a dear friend,
A partner,
A family member,
Someone you have a very close and deep connection with.
Visualize his or her face smiling at you.
And share this love and kindness with this person.
Send this person the unconditional love.
And feel how your own heart fills up with this love when you share this with this person.
And send this person a wish for his or her happiness.
Say to this person,
I love you.
I wish you all the love.
I wish you all the joy.
I wish you happiness.
You deserve love and kindness.
And allow yourself to feel this love,
To share this love freely,
And immerse yourself in the love and kindness.
Now visualize a person that you have a neutral connection with.
Maybe just a random person you met on the street,
Or in a shop.
Someone you don't feel negative about per se,
But also not positive.
Visualize this person and see how this person smiles at you.
And share this love and kindness with this person.
And feel how your heart fills up with this love and joy while you share this with a neutral person.
And say to this person,
I wish you all the best.
I wish you joy and happiness.
I wish you love.
I wish you kindness.
May you be free and well.
Keep sharing the unconditional love.
Now visualize a person who you have a negative connection with.
Someone you don't like for a specific reason.
Maybe someone who doesn't wish you the best.
Visualize this person and see how he or she smiles at you.
And now share this love and kindness with this person.
This person needs it the most.
And send this person a wish for his or her happiness.
Say to this person,
I wish you well.
May you be free.
May you be happy.
I wish you all the love.
I wish you kindness.
I love you.
Keep sharing unconditional love with this person.
Stay with this feeling in your heart.
And now observe how you're sending love and kindness to all sides.
How you overflow with love.
How you can share it with everyone.
See yourself as the source of love,
Of unconditional love.
And see how it radiates from your body into the world.
You're like a glowing light bulb of love and happiness.
Immerse yourself in this feeling of love.
Let it overwhelm you.
Let it overflow you.
If you get emotional,
Just let it be.
And if your mind gets distracted,
Just gently bring it back.
Back to this glowing,
Warm feeling of love.
This feeling of unconditional love.
This unconditional love that you are.
And that you shine into this world.
And let this love radiate.
Radiate into the room that you're in.
Share this love with all the living beings,
All the non-living beings in your room,
In your building.
May all the beings outside your building be happy and free in love.
And all the living and non-living beings in the whole world.
May they all be happy.
May they all be free.
May they all feel love and kindness.
All the beings in the whole universe.
May all be happy.
May all be free.
Now take two deep conscious breaths.
And slowly become aware of your physical body.
Slowly move your fingers.
Move your toe.
Move your neck.
And take one more deep conscious breath.
And then slowly bring your hands in front of your heart.
And remember this feeling of love and kindness that is always within you.
You've got so much love to give.
And you deserve to receive so much love.
Thank yourself for practicing,
Taking the time to practice this love and kindness meditation.
And thank you so much for joining.
Have a good day.
