Hello,
My name is Hilary LaFon and I'm so grateful that you've joined me today for a loving-kindness meditation.
Imagine if the world was kinder,
More open,
Trusting,
Tolerant.
We can start at home by offering loving-kindness to ourselves and to others so that our world can be a better place.
So wherever this meditation finds you,
Allow yourself to simply arrive,
Whether you're seated in a chair,
Lying down,
Or standing.
Notice the surroundings around you.
Feel yourself rooted and grounded with your feet flat on the floor,
And allow your body to soften with each inhale and exhale.
Noticing any areas of tightness or stiffness,
And take deep,
Long breaths.
Noticing any tension behind the eyes,
Or the back of the head,
Or around the jaw,
And just breathe and soften,
Allowing the hands and the feet to uncurl,
Expand.
Noticing if you're clenching your stomach,
Or if there's tension in the upper back,
Mid back,
Or low back,
And just allow a wave of relaxation to wash over you as you breathe.
I encourage you to set an intention,
Something that you'd like to cultivate today.
Maybe you'd like to open your heart,
Or to cultivate loving-kindness,
Or to care for yourself.
Whatever it is,
If your mind wanders,
Come back to your breath,
And notice any sensations in your heart space as you set this intention.
Now bring to mind a person,
Or a pet,
For whom you're happy to see and have deep feelings of love for.
Imagine this person,
Or pet,
And noticing the feelings you have for them arise in your body.
Notice if you feel any warmth,
Or maybe a smile spreads across your face.
Whatever it is,
Allow it to be felt.
Allow the image to drift away,
But continue to keep an awareness of the feelings that have arisen.
Bring to mind now,
And see if you can offer loving-kindness to yourself by letting these words become your words,
And repeat after me in silence in your mind,
May I be safe.
May I be happy.
May I be healthy.
May I live in peace.
May my heart be filled with love and kindness.
Notice the feelings and sensations that arise,
And let them be.
Now try offering loving-kindness to someone who supports you.
Someone that's easy to love and care about,
And let these words become your words.
May you be safe.
May you be happy.
May you be healthy.
May you live in peace.
May your heart be filled with love and kindness.
Notice the feelings and sensations that arise,
And let them be.
Once feelings for a loved one flow easily,
Turn your attention to someone with whom you have difficulty.
It is best not to start with the most difficult person,
But someone who brings up feelings of slight annoyance or irritation.
And see if you can let these words become your words as you keep this person in awareness.
May you be safe.
May you be happy.
May you be healthy.
May you live in peace.
May your heart be filled with love and kindness.
Again,
Noticing the feelings and sensations that arise,
And just allow them and let them be.
Now bring to mind the broader community of which you're a part of.
Imagine your family,
Your colleagues,
Your neighbors.
Include yourself in this offering of love and kindness as you let these words become your words.
May we be safe.
May we be happy.
May we be healthy.
May we live in peace.
May our hearts be filled with love and kindness.
One more time,
Notice any sensations and feelings that arise within you.
Breathe deeply.
Relax completely.
Sit with your feelings for just a few more moments until you are ready to end your practice.
Thank you so much for allowing me the precious gift of your time.
Until next time,
Be well.
