Hi,
This is Joni.
Welcome to this loving kindness meditation practice.
Loving kindness is a great practice to cultivate compassion for yourself and others.
It helps to lower stress levels and can help you to focus.
Let's get started by sitting comfortably or lying down.
Once you get comfortable,
Take a deep inhale and exhale with a sigh.
I invite you to either close your eyes or turn your gaze downward and bring your attention to yourself,
Focusing either at your heart center or at the center of your forehead.
Turning your awareness inward and repeating the following phrases for yourself,
Offering yourself this loving kindness.
May I be safe.
May I be happy and content.
May I be as healthy as possible in this moment.
May I live with ease.
May I be safe.
May I be happy and content.
May I be as healthy as possible in this moment.
May I live with ease.
May I be safe.
May I be happy and content.
May I be as healthy as possible in this moment.
May I live with ease.
Pausing here for a gentle,
Full,
Deep breath.
Breathing into your mind's eye someone you love.
The first person that pops into your head is usually the right one to choose.
So picture this person you love as if they were right in front of you.
We will offer them the phrases of loving kindness.
So to yourself saying for this person,
May you be safe.
May you be happy and content.
May you be as healthy as possible in this moment.
May you live with ease.
May you be safe.
May you be happy and content.
May you be as healthy as possible in this moment.
May you live with ease.
May you be safe.
May you be happy and content.
May you be as healthy as possible in this moment.
May you live with ease.
As you take a deep breath now and see this person you love filled with light,
Release them from your mind's eye.
Just invite in someone whom you have neutral feelings toward.
Perhaps a neighbor,
A coworker,
Your local barista at the coffee shop.
Usually the first person who pops into your head is the right one to choose.
Hold space for this person in your mind's eye and we'll send them the wishes of loving kindness.
May you be safe.
May you be happy and content.
May you be as healthy as possible in this moment.
May you live with ease.
May you be safe.
May you be happy and content.
May you be as healthy as possible in this moment.
May you live with ease.
May you be safe.
May you be happy and content.
May you be as healthy as possible in this moment.
May you live with ease.
Taking a deep breath and seeing this neutral person in your life filled with light and compassion.
Release them from your mind's eye.
And now invite in someone who challenges you.
Someone with whom you have a frustration,
An irritation,
Or a real challenge.
Again,
Usually the first person who pops into your head is the right one to choose.
Picture this challenging person as if they were sitting right in front of you,
Softening through your body and reaching into your compassion to send this person loving kindness as well.
May you be safe.
May you be happy and content.
May you be as healthy as possible in this moment.
May you live with ease.
May you be safe.
May you be happy and content.
May you be as healthy as possible in this moment.
May you live with ease.
May you be safe.
May you be happy and content.
May you be as healthy as possible in this moment.
May you live with ease.
Taking a deep breath and watching as this person who challenges you softens.
Release them from your mind's eye.
And now hold space for as many as you can.
Holding space perhaps for all of your family,
All of your friends,
Your surrounding community,
Even if you can our world at large.
Holding space in your mind's eye for all.
And just one time sending out the thoughts of loving kindness.
May all be safe.
May all be happy and content.
May all be as healthy as possible in this moment.
May all live with ease.
And then allowing this group to fade from your mind's eye.
And one more time turning the attention inward toward yourself.
Repeating for yourself one last time.
May I be safe.
May I be happy and content.
May I be as healthy as possible in this moment.
May I live with ease.
Feeling your own heart fill with light and compassion.
Feeling a smile behind your heart and behind your eyes.
Take a deep breath in.
Exhale with a sigh.
And gently,
Slowly,
When you feel ready,
Begin to open your eyes and invite in some small movement.
Ready to continue your day filled with a little bit more softness and compassion.
I hope you have a wonderful day.
Peace and light to you.
Take care.
You
