Radiating Loving Kindness Meditation

A gentle meditation to connect you to your heart and every single being around you. A meditation for you to find yourself in the world, and the world in you. A guided, feelings based visualization to share your innate love with others, and to feel their innate love for you.

Suitable for everyone.

Transcript

Hi friend.

Welcome to this gentle,

Quiet,

Calming meditation.

We're going to spend the next 10 to 12 minutes really feeling our heart space and feeling the love that is available to each and every one of us at all times.

It will be powerful,

It will be loving,

And it will be wonderful.

So why don't we get comfortable?

If you have a place where you can sit down comfortably,

Either with your feet on the floor or if you have one of those sitting cushions with your sitz bones planted in,

We can start there.

Once you have found yourself in a seated position,

My invitation for you is to notice what feels the most alive in your body and what feels gross and solid and also where these sensations are arising.

Without getting into a story,

Without getting into any kind of judgment,

Just notice the body in space doing its bodily things.

And from there,

We're going to start to work with our integrity of our position that we're in.

So if you're seated on a chair of some kind with your feet planted on the ground,

Go ahead and see if you can push into the ground,

Feel that connection between you and Mother Earth.

And if you're seated on a cushion,

We'll be doing the same thing,

Except we'll be feeling that connection through our sitz bones,

Really making space to be grounded.

And from there,

Imagine that you were sitting like a king or a queen with a straight and upright spine.

And imagine that there is an imaginary line,

A gold line string that is pulling you up from the crown and raising you up towards the sky.

Maybe you can drop your shoulders back a little bit.

And from this position,

I invite you to start tuning into your breath.

And the tuning in looks like just noticing the breath that exists,

The breath that has kept you alive for so long.

And then my invitation is for you to imagine that that breath is spreading into your heart.

And some of you may be able to feel the beating of your actual heart.

And for some,

It may be slightly difficult.

And in either way,

All you're doing is imagining where your heart is and you're imagining breath pumping in and out of the heart.

And as you're breathing in and out,

You're imagining your heart expand with each inhale filling up and with each exhale getting smaller.

So it's beating,

Contracting,

And then expanding.

And the last piece to this technique is when this heart is expanding and contracting with each inhale and exhale,

You're going to imagine the light of your favorite color emanating from that space.

Maybe it's blue.

Maybe it's green.

Maybe it's yellow.

Maybe it's pure white.

Or maybe it's black.

Whatever your favorite color is,

Every time you breathe,

You're going to imagine that this light from your heart space gets really big.

And then every time you exhale out,

That light dims.

So it's like a glowing beacon from your heart space.

In and out.

In and out.

Bright and dim.

Bright and dim.

And notice how that feels.

Notice how visualizing this breath,

This heartbeat,

This color,

This light coming from your space,

How that feels in your body.

In the next few breaths now,

You're going to start imagining this light of your favorite color getting bigger and bigger.

With each inhale,

It goes slightly bigger.

With each exhale,

It dims slightly more,

Only for it to get even bigger the next time you inhale,

Until your whole body is encompassed in this light of your favorite color.

And you're not doing anything.

You're just breathing and this magic is happening on its own.

In the next few breaths now,

I invite you to imagine that this light is getting even bigger,

Even brighter with each inhale and with each exhale,

Until it starts to spread out of your body and into the room where you're in.

And maybe touching the plants,

The pets,

The humans,

And any other beings that are around.

Maybe you can bring to your mind's eye some of these beautiful beings start to envelop in this light that's emanating from you of your favorite color.

In the next few breaths,

I invite you to imagine this light getting even brighter,

Even bigger,

Even more expansive,

As now emanating from your heart space,

Expanding past the room,

This light starts to touch the beings in the other rooms,

In your house,

In your apartment,

In your townhome,

In your farmhouse,

Until the house that you live in is covered with this light of your favorite color,

Touching every single being.

And you can notice these beings feeling just a little happier,

Just a little more content,

And just a little more loved.

And all you're doing is just breathing and sending out love through your intention and through your breath to these people who are coming into your minds.

You're wishing them goodwill,

You're wishing them peace,

You're wishing them happiness all through your breath,

All through this light,

And all through this intention.

In the next few breaths now,

I invite you to start imagining this light emanating from your heart space,

Touching people in your community,

In your neighborhood,

People getting enveloped in this light of your favorite color,

Feeling slightly more content,

Slightly more peaceful,

And slightly more at love.

Next few breaths,

We're going to go even further,

Even deeper.

We're going to imagine the city that you're in and all the beings in the city going about their day-to-day lives covered in this light coming from your heart space in your favorite color.

And they just feel a little bit more cared for,

A little bit more loved,

A little bit more at peace with themselves.

And you can almost see that they're feeling that someone is thinking of them at this time,

At this place,

But they don't know who.

And all you're doing is breathing with a clear,

Open,

Heartful mind and with good intentions for all the people who you are around and all the beings.

Next few breaths,

We're going to start sending out this energy to the people in your province or state and then the country and then the world where we live.

We're going to see everyone who you have ever come across and who you will ever come across in the future.

All beings,

All humans,

All plants,

All pets,

All animals covered in this light of your favorite color emanating from your heart space.

And people just feel really good and really at peace and really at love.

And they can feel that someone is sending out love to them and they don't know who.

For the next few breaths,

My invitation is for you to notice how it feels in your body.

As you see all of these beautiful beings everywhere covered in this light of your favorite color.

Just feeling good about being alive or having been alive or going to be alive.

All emanating from you because of your intention and your breathing.

From here,

I invite you to imagine and see in your mind's eye all of these beings who are feeling your love,

Your care,

Your attention,

Your desire for them to be happy.

Trying to do this practice at this same time as you now.

You come up for all of them as they start this process from their rooms spreading out into their houses,

Neighborhoods,

Cities,

States,

Countries in the world.

You start to feel light from different favorite colors of different beings start to spread over you.

Whatever color your light was is starting to be mixed with these lights of these other colors now.

And with each color,

It's a shock.

It's a shot of love,

Care,

Contentment,

Peace,

Desires of happiness for you from people who you met,

From people who you are meeting,

And from people who you will meet at one point.

How does this feel in your body and in your heart?

The next few breaths really start to let that desire from others to feel you being loved sink in.

Maybe feeling some gratitude for your own heart to be able to receive and give love in this unconditional way.

Maybe if it feels right,

Bringing in the hands in front of your heart in a gesture of completion and gratitude that feels right for you.

And then bowing the head to the heart,

Thereby imbuing the qualities of love,

Care,

Forgiveness,

Peace in the mind.

Saying one last word of gratitude.

I invite you to slowly bring your head up and then open the eyes to the scene,

The life,

The love that's around you floating all the time.

Thanks for your time,

Friend.

I hope you feel the love,

The care,

And I will see you soon.