Find a comfortable position where you can be completely supported,
Alert and aware.
So maybe you're using a wall to support your back,
Maybe you're sitting up on a cushion,
You're in a chair or couch,
Whatever position is going to allow you to really sink into the practice.
Before we get started with our meditation,
Let's just go ahead and do a little bit of movement.
So let's inhale,
Squeeze the shoulders up to the ears,
Squeeze,
Squeeze,
Squeeze.
And then exhale,
Roll the shoulders down and back.
Give me two more like that.
So inhale,
Squeeze your shoulders up to your ears,
Squeeze,
Squeeze,
Squeeze.
And then exhale,
Roll it down and back.
One more.
Squeeze the shoulders,
Feel that tension in the shoulders,
And then roll them down and back.
And then let's breathe together.
So take two deep inhales through the nose.
Open mouth,
Exhale,
Sigh it out.
Again,
Take two expansive inhales through the nose.
And then exhale,
Just let it go.
Relax your eyes and your eyebrows.
Create space between your upper lip and your lower lip and feel your shoulders relaxing down the back of your body.
Feel yourself releasing the weight of the world as you allow your neck to soothe and soften.
And just allow a soothing,
Slow breath to appear.
So just allow your breath to be smooth and gentle.
And on every inhale,
Find yourself becoming a little bit more present into the practice.
And on every exhale,
Just find yourself settling into your own seat.
And now I want you to visualize that you're gazing at a mirror.
And in this mirror,
You see yourself,
Your reflection.
And you see this version of you that is glowing with radiant love and acceptance.
A big smile is on your face,
And you look at your kind,
Wise eyes.
And I want you to silently repeat these words in your mind or out loud.
May I be filled with love and kindness.
May I be free from suffering and pain.
May I be happy,
Healthy,
And at peace.
And really feel these words as they weave their way into the depths of your soul.
Allow yourself,
Give yourself permission to embrace yourself with unconditional love and compassion.
Being able to recognize your worthiness,
Knowing that you are enough.
And now I want you to shift your focus to someone you deeply care for.
This could be a loved one,
A friend,
A mentor.
And I want you to picture their smiling face before you.
Where you're enveloped in their gentle aura of love,
Their essence.
And I want you to repeat these heartfelt words,
Either silently to yourself or out loud.
May you be filled with love and kindness.
May you be free from suffering and pain.
May you be happy,
Healthy,
And at peace.
And sit in that.
Sit in those kind words.
Sit in that love towards that person you really care for.
And start to feel that love within you extend outward.
Embracing that person in a warm embrace of compassion.
Sensing the connection between your hearts and the power of your loving kindness flowing between you.
And with that love in your heart,
I want you to expand your loving kindness even further.
To encompass all beings in the world.
People in your town,
Your community,
On Insight Timer.
The whole world.
Envision a tapestry of interconnected souls,
Each yearning for love and acceptance.
And with each breath,
Let your love ripple out,
Touching the lives of others.
And you can speak these words silently to yourself or internally.
May all beings be filled with love and kindness.
May all beings be free from suffering and pain.
May all beings be happy,
Healthy,
And at peace.
And for these last couple of moments,
Can you just imagine a world bathed in the healing light of love.
Where compassion flows freely among all living beings.
Where you feel that unity of humanity.
And then you just take a moment,
Take a moment to bask in the warmth and serenity of this loving kindness meditation.
And know that you do possess the power to spread love and compassion in every interaction.
You do make a profound difference in the lives of others.
Take two deep inhales through the nose.
Open mouth exhale,
Let it go.
Again,
Two expansive breaths in.
And then exhale,
Release.
And when you're ready,
You can gently open your eyes and carry the essence of the loving kindness with you as you navigate the rest of your day.
Thank you so much for taking time to invest in yourself.
Once again,
This is Jax,
And I'll see you next time.
