Hello,
Thank you for joining me for today's morning meditation.
Today we're going to focus on kindness.
Kindness is something that we can cultivate in ourselves and we can put out into the world so that kindness comes back to us as well.
And when you're ready,
Settle in.
Get yourself comfortable.
If you're already out of bed,
Sitting upright in a chair,
Feet flat on the floor,
Hands are relaxed on your lap.
If you have not yet gotten out of bed,
Make yourself oh so comfortable.
Luxuriate in the simple joy of spending a few more minutes with your pillows,
Blankets,
Sheets.
Wherever you find yourself,
Allow a smile to creep up on your lips,
Across your cheeks.
Even if you're not feeling smiley,
Just this simple act can change our perspective.
Let your lips come back to its normal shape and let's bring our awareness to our breath.
Exhaling all the breath out.
Let's take three deep breaths together.
Inhaling through the nose,
Feeling the cool air come in the nose,
Down the throat into the lungs.
And then as you exhale,
Sigh it out,
Make some noise,
Allow a little bit of release.
Two more times,
Inhale through the nose.
Let's start thinking about the word kindness.
Inhale kindness into your body and exhale anything that does not serve you,
Any negative thoughts,
Any hard feelings,
Heaviness.
This last time as we inhale deeply,
Letting kindness in,
Letting kindness permeate through our face,
Our neck,
Our back and shoulders and hands.
Exhale completely and this time let kindness out.
Let kindness out into the world.
Breathing normally and naturally for yourself.
Allow your body to soften and relax,
Noticing any areas of tension,
Tightness,
Stiffness from the night before.
And just this simple act of breathing deeply and noticing your body sensations is an act of kindness.
Kindness begins with ourselves.
Self-care,
Nurturing acts of kindness to ourselves.
This is how the ripple begins.
We are the stone cast into the lake.
Allow your body to soften and breathe.
As you breathe in kindness,
Exhale kindness,
Letting the ripple spread.
Allow your body to soften,
Noticing all the muscles in the face,
Relaxing around the eyes and the mouth.
Anything clenched,
Let go.
Allow your belly to be heavy.
Allow all the muscles in your lower limbs to be soft.
Breathe and relax.
Visualize yourself as you go through your day today.
Notice areas where you can be kind.
If you have interactions with your children or loved ones this morning,
What is one act of kindness you can offer them?
How about during your commute or on the bus,
On your way to and from wherever you are going today?
How can you be kind there?
Visualize yourself at school or work.
How can you show kindness to your co-workers,
Colleagues,
Peers?
Think of one act of kindness that you can commit to today.
Bring your awareness back to your body sensations.
Realizing any areas that might have tensed up or needs additional love and tenderness.
Bring your awareness to your heart area and as we breathe,
Listen to what it tells you.
With our body settled and our mind quiet,
Focusing on the breath,
Allow the secrets of your heart to make themselves known.
As long as you follow your heart,
You will live your most authentic life.
As we finish up today,
Let's close with three deep breaths.
Exhaling all the breath out.
Inhaling deeply through the nose,
Feeling kindness.
Come in,
Permeate every cell.
And then as you exhale,
Letting kindness out.
Setting the intention.
Starting the day with purpose.
Two more times,
Inhale through the nose and exhale through the nose or the mouth.
And one more time together,
Inhale through the nose and exhale through the mouth.
When you're ready,
Open your eyes,
Wiggle your fingers and your toes.
Before you move or get up,
Have that thought of kindness in your mind and what you can do.
How you can play your part in spreading kindness in the world.
Thank you so much for allowing me the precious gift of your time.
Until next time.
