Welcome,
Fellow traveler.
Today you're invited to play with the variation of the loving-kindness meditation.
So find a comfortable spot,
Sitting with your feet on the ground and with your back fully supported.
If it feels good to you,
Take off your shoes and wiggle your toes.
Let's begin with three cleansing and centering breaths in through your nose and out through your mouth.
Place your hands on your thighs and send your awareness down your legs,
Out your feet,
Out your feet and into the earth below.
For the next couple of minutes,
You are invited to bring your whole being into harmony with the Earth's heartbeat by repeating these phrases to yourself.
I am here.
I am safe.
All is well.
I am here.
I am safe.
All is well.
I am here.
I am safe.
All is well.
Allow your breath and heartbeat to slow as your mind begins to quiet.
Notice how your body sinks deeper into the chair as your internal rhythms harmonize with the Earth.
I am here.
I am safe.
All is well.
I am here.
I am safe.
All is well.
I am here.
I am safe.
All is well.
Now it's time to share your state of relaxed and grounded well-being with others.
Think of someone who in this moment is easy to love.
It might be a family member,
A friend,
Or even a beloved animal companion.
Picture that person,
Feel your heart open,
And send your well wishes.
You are here.
You are safe.
All is well.
You are here.
You are safe.
All is well.
You are here.
You are safe.
All is well.
Notice how your love and appreciation for this person grows along with your shared connection to the Earth's heartbeat.
If you have done the loving kindness meditation before,
You know the next person to imagine is someone you feel neutral about,
Someone you probably don't know very well.
Who comes to mind?
Picture this person and open your heart wider as you bestow your blessing.
You are here.
You are safe.
All is well.
You are here.
You are safe.
All is well.
You are here.
You are safe.
All is well.
As you share your intention with this person,
You may begin to feel a deeper spark of recognition.
You are both doing your best,
Living your lives.
And all is truly well.
Next,
Imagine a person that you have some issue or conflict with.
It may be someone close to you,
A neighbor,
A coworker,
Or boss.
Or it may be a public figure whose actions have been causing you stress.
You are ready to open your heart wider as you send this person your intentions.
You are here.
You are safe.
All is well.
You are here.
You are safe.
All is well.
You are here.
You are safe.
All is well.
As the philosopher Plato once said,
Be kind,
For everyone you meet is fighting a harder battle.
And now imagine wrapping your arms around the earth.
Remind all living things,
The plants,
The animals,
And the people of all shapes and colors,
That all is truly well.
We are all here.
We are all safe.
All is well.
In these few minutes,
Dear friend,
You have done your soul work for the day.
Notice how grounded,
Centered,
And peaceful you feel.
