Hello beautiful souls,
Today I will guide you for a loving kindness meditation.
We will be practicing for about 10 minutes,
So I want you to get into the most comfortable seated position.
Sit with your spine long,
Head in line with your spine.
And if you are sitting on the floor,
You can place a folded blanket under the sit bones.
Simply have your palms open resting comfortably on your knees or on your thighs.
Close your eyes if it feels safe for you.
Relax or soften your facial muscles,
Your jaw and eyes.
Start to connect with your breath.
And now bring attention to your body and notice any sensations.
Gradually become increasingly aware of the natural sensations,
The weight of the body on the sit bones,
The temperature of the air.
Does the air feel warm or cool as it enters and leaves the body?
Notice the movements of the breath,
No need to change your breath,
Rather just observe its natural rise and fall.
Let your attention be observed by all the sensations of the breath,
The body.
Feel the whole body breathing.
Notice whether there are any emotions present at this moment,
They may be very strong emotions or you may not feel any emotions at all.
Either way practice opening your awareness to the experience.
Notice whether there are any accompanying physical sensations.
Then gently return your attention to the breath.
Now bring the attention to the area around the heart and invite the breath to move through your heart space.
Here we begin the practice of loving kindness by making heartfelt wishes for own well-being.
And first start to visualize any place where you can feel safe and happy.
It can be a beach or maybe walking in the forest,
Any way you want to be right now.
And when you find a place where you can stay,
Start to repeat the following silently to yourself.
May I be happy,
May I be healthy,
May I be safe,
May I be peaceful and at ease.
As you repeat your wishes,
Open yourself to the heartfelt intention of your words in order to receive them.
Notice any feelings that arise as you repeat this sincere for your health and happiness.
Now we will be in silence for 5 minutes and if any negative thoughts arise to your mind,
Repeat for yourself.
May I be happy,
May I be healthy,
May I be safe,
May I be peaceful and at ease.
May I be happy,
May I be peaceful and at ease.
May I be happy,
May I be peaceful and at ease.
May I be happy,
May I be peaceful and at ease.
May I be happy,
May I be peaceful and at ease.
May I be happy,
May I be peaceful and at ease.
May I be happy,
May I be peaceful and at ease.
May I be happy,
May I be peaceful and at ease.
May I be happy,
May I be peaceful and at ease.
May I be happy,
May I be peaceful and at ease.
May I be happy,
May I be peaceful and at ease.
Now release all your wishes for loving kindness and return your attention to the present moment.
Notice the sensations in your body,
Your breath,
Your thoughts and the emotions you are experiencing.
Re-sing how your own heart feels in this moment.
Start to wiggle your fingers and bring your hands in front of your heart.
Deep your chin to your chest,
Blink your eyes slowly and lift your gaze up.
Namaste.
