Hello and welcome back to another practice.
This will be a short loving kindness,
Visualization meditation.
And so what that means is we'll be sending love to the world and love to ourselves by visualizing this love.
And so if you're ready,
Find a comfortable place to sit and just take a moment to find your breath and your body.
You don't need to manipulate or control your breathing.
Just simply find your breath and just feel the way the breath moves naturally through your body.
Just using your breath as an object of your meditation,
Something to concentrate on.
Just take a moment here to work with your breath.
And so when your mind wanders,
Just acknowledge wherever it goes and then just gently try to bring your attention back to your breath when it does.
Just move your mind from the concentration of your breath and just move your attention to the center of your forehead to what is also known as your third eye.
And now just bring someone in your life who's easy to love,
Could be a friend,
A family member,
Maybe even a pet,
And just bring that object to your mind's eye.
So anyone that you love,
A type of love that's not complicated.
And just invite this person or this pet that you're thinking about using your imagination.
Invite them in to sit with you.
So with your mind,
You can start visualizing their facial features and the way that they hold their body.
Just notice how you feel when you're in their presence.
You feel happy,
Tender,
Warm,
Safe.
Just think of all the emotions that they invoke.
And now with the emotion in mind,
Extend it out to them using the following phrases.
May you be happy.
May you feel safe.
May you feel at home in your body.
And may you live your life with ease.
And just feel into this current experience.
Feel as your loved one acknowledges these wishes and thank them for coming to the practice.
And allow that image of whoever that person was to now dissolve.
And now try visualizing someone in your life who is neutral.
It might be someone you've seen or met before,
But you haven't really developed an opinion about them in one way or another.
So it could be that person that works at Dunkin' that you may have gotten your coffee from or just someone that you walked by on the street.
Just locate a neutral person that you've seen a few times maybe in your neighborhood.
It may seem challenging to bring someone neutral up in your mind since our mind doesn't really pay attention to neutral things.
Just see what comes up for you.
You don't have to overthink it.
And when you have that person in your mind's eye,
Just invite them to sit with you.
And to the best of your ability,
Visualize their facial features and how they will hold their body while in front of you.
And now just consider how you would feel when you're with a loved one.
And extend that same feeling to the neutral person while also saying,
May you be happy.
May you feel safe.
And may you feel at home in your body and live your life with ease.
And just visualize this neutral person acknowledging these wishes and thanking them too for coming.
And then just allow that image of that person to melt away.
And now think about someone in your life who's a little difficult.
You don't have to start with a person who maybe triggers you,
But only someone who's maybe slightly annoying.
You may have never met this person,
But let's say they may be pushing your buttons from a distance.
And just invite this person to sit with you,
Visualizing their facial features and how they may hold their body.
Just imagine how you would feel again with a loved one.
And extend that same feeling to the difficult person,
Uttering the phrases,
May you be happy.
May you feel safe.
May you feel at home in your body and live your life with ease.
And just visualize as this person soaks in this love and these wishes that you've sent them and then thank them for coming.
And now just allow their image to disappear.
Just sitting with this energy,
Feeling into this energy.
Now invite everyone in that you've already visualized so far to gather around you.
So it could be your loved one,
The new true person and the difficult one.
And this time include yourself in the circle too.
And just imagine the feeling of love and acceptance and pass it along using the phrase,
May we be happy.
May we feel safe.
May we feel at home in our bodies and may we live our lives with ease.
And now just imagine that everyone disappears and there's just you.
And just imagine the feeling of just being,
Extending this message to yourself.
May I be happy.
May I feel safe.
May I feel at home in my body and live my life with ease.
Just tuning in now to the feelings that you generated here in this practice.
Whether the feelings were soft or difficult.
Whether you felt resistance or expansion.
Notice how you're currently feeling.
And just breathe this energy into your body,
Take a deep breath in.
Just let it go.
Just taking another deep breath in.
Letting it go.
And then when you're ready,
At your time,
You can open your eyes and come back to wherever you are.
And end this practice.
May you have a beautiful rest of your day and thank you so much for practicing with me.
Namaste.
