Welcome beautiful heart,
Back for another guided meditation,
Today's intention is a loving kindness experience,
Compassion and kindness for yourself and others for a deep heart expansion,
Let us begin.
Begin,
Closing your beautiful eyes and finding a comfortable position here with me,
As you begin to feel my heart with you,
My heart holding you and taking our first slow loving intentional breath in through the nose and out through the mouth,
Going again,
Breathing in and slowly out through the mouth,
Letting your body settle,
Your shoulders drop,
Your jaw soften,
Your belly and heart feeling calm here in this space,
Knowing that there is nowhere to go,
Nothing to achieve,
Just this experience and moment together.
From here,
We will begin to bring awareness to your beautiful heart,
As we focus our first wave of loving kindness on ourselves,
On you,
Bringing yourself into your awareness,
Into your inner vision,
Not the version of you that plays a character,
Pretends,
Performs,
But the version of you underneath it all,
The one who feels so deeply,
The one who tries with so much intention,
The one who carries so much,
Silently offering these words to yourself,
May I be safe,
May I be at peace,
May I be free from suffering,
May I feel loved,
Letting each phrase land as you take a deep breath with me in,
If these words and their intention feel distant,
That this too is ok,
That this too is enough,
As you stay with these sensations continuing to repeat slowly,
May I be gentle with myself,
May I accept myself as I am,
Letting the vibration and the loving kindness soften any hardness you feel,
Shifting our awareness now,
Our loving kindness to someone that you love,
Bring into your mind someone you love deeply,
Someone who feels easy to care for,
To love on,
See them clearly in your heart,
See what you specifically appreciate about them,
Letting the deep sensations and feeling of love for them move through you as you now offer the same loving kindness phrases.
May you be safe,
May you be at peace,
May you be free from suffering,
May you feel loved.
Feeling these words fully,
Letting your beautiful heart respond naturally,
As you simply and gracefully allow your love to move.
And sitting here for a few moments,
Letting it deepen,
As we breathe this love in together,
And out,
Expanding it.
Going again,
Breathing in this love together,
And breathing out,
Expanding it,
Feeling this deep loving kindness for a few more moments here for this specific person,
That is so easy to love,
So easy for our heart to connect to,
Taking another breath to reset,
Breathing in,
And out slowly.
As we move once more,
Our loving kindness now to a neutral person,
Bringing to mind someone that you can see but do not really know.
Maybe it is a stranger that you got to see today,
Someone who passed you by,
Someone you saw walking,
Their dog,
Their cashier,
Your bus driver.
Someone being human,
Allow yourself to see them fully,
A life and a heart as complex as yours.
Someone who also feels,
Someone who also struggles and hopes and loves deeply,
And now you offer.
May you be safe,
May you be at peace,
May you be free from suffering,
May you feel loved.
Feeling once more the expansion of your heart,
The expansion of your love for this neutral stranger,
Beyond stories,
Beyond expectations and preferences.
Beyond familiarity,
As you feel the love,
Soul to soul,
Spirit to spirit,
To heart.
Breathing in,
And breathing out,
Expanding,
Shifting once more,
Now our loving kindness to a difficult person.
Bring to mind someone that causes a lot of challenge,
Tension,
Pain in your world.
Not the most extreme,
But someone where there is a lot of resistance,
Discomfort,
Whatever it is for you,
You do not have to like them,
You do not have to agree with them.
This is not about approving their behavior,
Changing boundaries,
This is about you.
About you freeing your heart,
Seeing them as human,
Someone shaped by their own pain,
And now we can offer.
May you be safe,
May you be free from suffering,
May you feel loved.
Even if this loving kindness is just 1% genuine,
This is enough.
Breathing into this space,
And breathing out,
Expanding.
And one more here for this difficulty,
Breathing in,
And breathing out,
Expanding.
Our loving kindness can now connect to all beings,
Expanding your awareness even further out.
Beyond individuals,
To the collective,
To all people,
All lives,
All beings.
Those you know,
Those you do not,
Those loving,
Those lost,
Those in pain,
Those suffering,
Those in war,
Those in peace.
And from your heart,
You offer,
May all beings be safe,
May all beings be at peace,
May all beings be free from suffering.
May all beings feel loved.
Breathing deeply into this,
And out,
Expanding.
Your awareness open,
Wide,
Boundless,
Connected to the whole,
Connected to the you,
A part of the whole.
As you notice the you in this collective,
In this loving kindness consciousness,
Noticing what has shifted.
More space,
More connection,
More love.
Taking one more slow breath in through your nose,
And out through your mouth,
Knowing that this kindness,
This love,
Is something you carry with you today.
And when you're ready,
Slowly,
Gently opening your eyes,
Taking this gift with you.
