This is Heather Wiest with Love Serve Inspire And I am blessed and honored to be guiding this somatic loving-kindness meditation Please sit or lie down resting comfortably.
Take a moment to settle in and land into your practice.
Tuning into body,
Mind,
And spirit.
Bring your full attention to your natural breath.
Notice yourself breathing in.
And breathing out.
Now take a deep inhalation through the nose.
And a longer exhalation through the mouth.
Repeat two more times.
Bring your awareness to the belly,
The gut center.
And repeat to yourself,
May I be healthy.
Bring awareness to the heart center.
Repeat,
May I be happy.
Bring awareness to the head center.
Repeat,
May I be free from suffering.
And awareness to the whole body.
Repeat.
May I be at peace.
Awareness to the belly and gut center.
Repeat,
May I be healthy.
Awareness to the heart center.
Repeat,
May I be happy.
Awareness to the head center.
Repeat,
May I be free from suffering.
And awareness to the whole body.
Repeat.
May I be at peace.
Now bring to mind another person while keeping your attention inside.
You may include someone you have a good relationship with.
Someone you feel neutral about.
Or someone you're having a difficult or challenging relationship with.
Notice who shows up first and picture them in your heart and mind.
Bring awareness to the belly,
Gut center.
Repeat.
May you be healthy.
Awareness to the heart center.
May you be happy.
Awareness to the head center.
May you be free from suffering.
Awareness to the whole body.
May you be at peace.
Awareness to the belly,
Gut center.
Repeat.
May you be healthy.
Awareness to the heart center.
May you be happy.
Awareness to the head center.
May you be free from suffering.
Awareness to the whole body.
May you be at peace.
Notice how your body,
Breath,
And heart respond with this person.
And now open your attention to the wider field of life.
To all people,
Creatures,
And the earth itself.
Bring your awareness to the belly,
Gut center.
Repeat.
May all beings be healthy.
Awareness to the heart center.
May all beings be happy.
Awareness to the head center.
May all beings be free from suffering.
Awareness to the whole body May all beings be at peace.
Awareness to the belly,
Gut center.
Repeat.
May all beings be healthy.
Awareness to the heart center.
May all beings be happy.
Awareness to the head center.
May all beings be free from suffering.
And awareness to the whole body.
May all beings be at peace.
This practice may be done as part of your daily prayer.
During a moment of pause or even in transition between meetings,
Before a meal or before sleep.
As we engage the centers of body,
Heart,
And mind in this way.
We're not just sending goodwill outward.
We're remembering our shared belonging.
May this meditation draw you nearer to peace and wholeness in yourself,
With others,
And in the world we share.
