Good morning.
The purpose of this meditation is just to drop in.
To create a way to connect to the self.
To create a way to tune in to the heart.
Really dropping an anchor into the day.
So that no matter which direction you get pulled.
You always have this calm place to return to.
So close your eyes if you haven't already.
Just begin to take a few deep breaths.
Connecting into the body.
Looking for any areas of tension.
Just bringing a softening.
Taking three deep breaths.
Inhaling through the nose.
Through the mouth,
Exhale.
Breathing in again.
Through the mouth,
Release.
Once more like that.
Creating space for something to come in.
And releasing what needs to go.
And instead of going searching for a feeling of calm.
Grasping for a feeling of calm.
See if instead you can just allow a feeling of calm to emerge.
See if you can let go of anything that is not calm.
Feeling those pieces start to come off of you.
Like a mask falling away.
Almost as though you've been covered in this mud.
And now it is dried on your skin.
And you can just brush it off with ease.
Letting those pieces crack and fall away.
Until all that's left is you.
Taking some deep breaths into this space.
And just noticing how you feel today.
Without analyzing.
Without explaining.
And without judging.
Just see how it is that you're feeling.
It might be different from yesterday.
It might change later.
Choosing this awareness to check in with the self.
And now maybe asking what you need today of yourself.
If you don't have any clear answers that's okay.
And if you do.
This is a beautiful promise.
To fulfill for yourself.
And now let's send some healing energy into the world.
With a metta meditation practice.
It's also known as a loving kindness meditation.
So just visualize in front of you.
Yourself.
And repeat the words.
May I be happy.
May I be healthy.
May I be safe.
May I live with ease.
And now imagine in front of you.
A person who's very dear to you.
And just seeing them or just knowing in your mind's eye that they're there.
And repeating.
May you be happy.
May you be healthy.
May you be safe.
May you live with ease.
Seeing in front of you now a person who you have neutral feelings towards.
Maybe this is a person you encounter on the sidewalk every day.
Maybe a person who prepares your lunch.
Someone you don't know very well.
And seeing this person in front of you.
Repeat.
May you be happy.
May you be healthy.
May you be safe.
May you live with ease.
And now seeing in front of you a person who presents a difficulty in your life.
Maybe someone who's a bit of a challenge that you're working through right now.
Someone who triggers you.
And try your best to find a softening in your heart,
In your jaw.
As you repeat.
May you be happy.
May you be healthy.
May you be safe.
May you live with ease.
Now imagining a stranger in the world.
Any person,
Any kind of situation,
Any area.
Sending loving kindness to them.
May you be happy.
May you be healthy.
May you be safe.
May you live with ease.
And now finally imagining the entire world.
Everyone on it.
Everyone who has ever existed and whoever will exist.
Just holding them in a beautiful golden light of your loving kindness.
Repeating.
May you be happy.
May you be healthy.
May you be safe.
May you live with ease.
And now bringing the awareness back into yourself.
Connecting again to your heart.
Seeing if there's a difference now in how it's feeling.
Arts cave re org And you feel ready just slowly bringing your awareness back to the room.
Bringing small movements to fingers and toes.
Slowly turning the neck to alleviate any stiffness.
Thank you for practicing today.
I wish you a beautiful day.
