Thank you for joining me in this loving kindness meditation.
Find a comfortable position either sitting upright in a chair or on a cushion on the floor or choosing a comfortable position laying down,
Perhaps on a yoga mat.
Feel free to find a posture of comfort using blankets or cushions or pillows to prop you up in whatever way feels good for your body.
And as you settle in to your position,
Also bring to mind a feeling of dignity and alertness.
You want to settle in with comfort,
But also in a way that you can remain awake and present.
And as you settle in,
Take a moment to locate your breath.
The breath always in the background,
Nourishing us.
Breathing in and out.
Take a moment just to notice your breath in your body.
Without needing to change it in any way.
Simply riding the waves.
In and out.
Expanding and releasing.
Noticing your body relax to this posture.
Letting go of any tension.
Allowing yourself to be supported.
Noticing how it feels to be supported by the chair or the ground or your cushion.
Coming back to the breath.
Noticing when your thoughts appear.
As your mind wanders away from the breath,
As it does,
Just gently bring it back.
To the in and out breaths.
And knowing at any time during this meditation,
You can return to the breath as a point of focus and settling.
Now,
Bringing into attention someone who's very dear to you.
Someone who brings you joy,
Allows you to be at ease.
To be a friend,
Family,
Member,
A mentor,
Or even someone you've never met.
But that you hold close to your heart.
That person doesn't come to mind a pet or even a special item.
Anything that gives you a sense of ease.
Any soul that warms your heart.
Just hold this soul in your mind.
We're going to repeat a few phrases.
Send some loving kindness to this soul.
Repeat in your mind.
May you be safe.
May you be well.
May you live your life with ease.
Repeat each phrase in your mind with each breath.
May you be safe.
May you be well.
May you live your life with ease.
And continuing on your own.
Now you can gently release this beautiful soul.
And bring into your attention,
Yourself.
Sometimes it can be helpful to even bring your hand up to your heart.
And turning this love and kindness inward.
With the same care and attention you extended to your other special soul.
Repeating to yourself,
May I be safe.
May I be well.
May I live my life with ease.
Feeling the warmth of your hand if it's on your heart.
Allowing yourself to accept these heartfelt wishes.
Just as you feel the warmth.
Repeating again.
May I be safe.
May I be well.
May I live my life with ease.
And repeating to the rhythm of your own breath.
And finishing your last statement.
And releasing your hand back down if you had it over your heart.
And allowing your attention to find an acquaintance.
Someone in your life that you don't know very well.
But that perhaps you come in contact with from time to time.
Perhaps it's someone at the grocery store.
Perhaps it's just someone you've passed on the street.
You can hold that person in your attention.
And repeat the statements.
May you be safe.
May you be well.
May you live your life with ease.
And continuing with each in-breath at your own pace.
And as you finish this round.
Now gently bring into attention the entire world.
All sentient beings.
Expanding your awareness to include every soul on this planet.
Recognizing we all have the same desire.
Repeating.
May you be safe.
May you be well.
And may you live your life with ease.
Encompassing the entire world.
And now releasing your attention.
On this wide open focus.
And gently beginning to narrow back down.
Noticing your connection to the mats or the cushion or the floor.
And coming back to our breath.
Expanding and releasing.
Allowing your attention to ride in,
Linger and flow out.
And on your next out breath.
Releasing the attention from the breath.
Coming back to the body.
Wiggling your fingers and your toes.
Moving in whatever way your body needs.
If your eyes have been closed,
Feel free to open them.
And listening for the sound of the bell.
To conclude this meditation practice.
