Welcome to this Aligned Living,
Loving Kindness meditation.
I invite you to find a comfortable meditation position,
Whether that's with a straight,
Long spine,
Sitting against a chair,
Or lying comfortably on your back.
And then slowly starting to notice your body,
Becoming aware of the sensations in your body,
Whether you're seated or lying.
Perhaps starting to notice any areas of tension,
With each out breath,
Releasing any tension,
Pain,
Holding,
And allowing the body to soften as you exhale.
Become aware of the sensations of your breath.
And move your attention to an area,
The area of your heart,
Bringing awareness to this area,
And noticing any sensations you feel in the heart space.
We're going to begin the Loving Kindness practice by bringing a sense of kindness,
Compassion and love to our heart and to ourselves.
Acknowledging our desires to live in this one precious life with the deepest of love,
Happiness,
Health and fulfilment.
Now as you connect in with your heart space,
I invite you to repeat the following phrases to yourself silently,
Or you might also like to say them out loud.
Feel free to adjust them if they all mean that you have more meaning.
Now following my guidance and repeating these beautiful words.
May I be happy.
May I be healthy.
May I be safe.
And may I live with ease.
You might also find it helpful to link the words with your breath while breathing in silently saying to yourself,
May I be happy.
Then breathing out and then saying,
May I be healthy.
May I be safe.
May I live with ease.
Now bring to mind a person who has supported you.
It may be a family member,
A friend,
A mentor or just a special person in your life.
And allow an image of their face to come into your awareness.
And if visualising is difficult,
You could just simply repeat their name.
Bring an intention of kindness and well wishing to this person,
Using your breath as an anchor to the words as we repeat these beautiful phrases.
May you be happy.
May you be healthy.
May you be safe.
May you live with ease.
And with your next out breath,
Allowing the image or thoughts of this person to simply dissolve,
Sending them loving kindness.
Now I invite you to bring another person into your awareness,
Who perhaps needs a little love,
A little more support.
And again we're going to offer these phrases of kindness and compassion to them.
Maybe visualising their face or simply saying their name.
May you be happy.
May you be healthy.
May you be safe.
May you live with ease.
Now allow this image of this person to dissolve and sending loving,
Healing kindness to them and their life.
Now we're going to send some loving kindness to our communities,
To our loved ones and out into the world.
With each breath sending intention of kindness and compassion beyond the boundaries of space and time to include all people known and unknown,
Close and far.
May all beings be happy.
May all beings be healthy.
May all beings be safe.
May all beings live with ease.
Just feeling your heart space now with this loving compassion and kindness.
Imagining your heart space growing and expanding with this love and loving kindness compassion for self,
For your family and friends,
For your communities,
For the world and for your life.
Sending love and compassion,
Seeing if you can allow it to expand further and further as you breathe.
Feeling the heart being filled with this glowing,
Healing,
Compassionate kindness.
Now connecting softly back with the gentle rising and falling of your breath.
Taking a moment of gratitude for yourself and slowly starting to reconnect with the physical body.
Maybe wiggling the fingers and the toes a little,
Maybe taking a nice stretch,
Arms over the head stretching up to the sky.
You might slowly start to notice any sounds in your environment.
Sending one last heartfelt sense of kindness and compassion,
Loving kindness and compassion out to the world and to yourself.
And when you're ready to come back into your day,
You can slowly open your eyes and move back into your day with a little more love,
A little more kindness and loving compassion.
