Hello.
I'm here to do a Maitri,
Loving kindness meditation with you.
Please find the comfy seats.
If you're on the ground,
It's nice to elevate your hips,
More cushion if your hips are tight,
And it's difficult for your leg bones to rest into the earth.
And like palms down on the legs to establish a sense of ground.
So let's begin there.
Close your eyes.
And deepen your breath.
Allow the inhale to fill the lower belly,
Expanding the back ribs.
And as you exhale,
Feel your bones drop.
Connecting to that place of ground inside of you through your breath.
And as you let the body become still,
And you sit up nice and tall,
The comings and goings,
The movement that is still happening,
Even in stillness,
Can begin to settle.
And now start to move the breath through the whole body.
So as you inhale,
Gather the breath from toe tips,
Rising fingertips crowns,
Sit up tall.
Exhale out of the mouth.
And continue.
Keeping the body slow,
Meeting yourself where you are and welcoming all sensation and experience as you exhale.
Giving everything to the earth,
Holding on to nothing.
Let your breath slow,
Continue.
And at the bottom of your next exhale,
Release the breath completely.
And so you can let the breath come back to its natural radiance and feel free to continue that breath,
That full breath that scans the body if you need a little reset,
If you find yourself distracted.
So Maitri,
Or loving kindness meditation,
It comes from the Buddhist tradition.
And it's to rest in a state of affirmation inside of yourself and seeing yourself as one with everything.
So offering those same affirmations to all of existence.
So if you'd like to keep your palms down on your legs,
You can do that.
The mudra of contemplation is nice to do.
Left palm on top of the right and the thumbs crossed with the elbows soft.
In your hands,
Just allow your breath to pass through your hands,
Noticing sensation.
And imagine like a well of potentiality.
And so we repeat these affirmative words and I like to do them on the current of the inhale and let the exhale be empty to notice,
To receive.
And when I introduce the words to you and you repeat them to yourself silently,
Just notice the first immediate reaction.
Good information to notice if you feel a sense of relief,
If you feel a sense of resistance and without judgment,
It's just good to notice.
Spine is long with a slight type of chin.
You can just watch your natural breath at the lower belly as if filling the hands in the lower belly and emptying and repeat on the current of the inhale.
May I be present.
May I own my power.
May I have inner peace.
Again,
May I be present.
May I own my power.
May I have inner peace.
May I be present.
May I own my power.
May I have inner peace.
And through repetition,
We come into embodying the words and we'll offer the words to all.
So may all be present.
Feel the breath soft.
May all own their power.
May all have inner peace.
Again,
May all be present.
May all own their power.
May all have inner peace.
And repeat all a few times and if you forget the words,
You can make them up.
I'll repeat it one more time.
We'll stay with all for a little while.
May all be present as if download the words.
May all own their power.
May all have inner peace.
May all be present.
And repeat all silently and just feel your heart soften.
Simply offering,
Believing these words.
Just aligning your mind to the words,
Go back to I.
May I be present.
May I own my power.
May I have inner peace.
And continue.
May I age completely.
And then releasing the words,
But feeling presence,
Power,
And peace.
And then offering that for all.
Notice the shift.
As you embody presence,
Power,
Peace,
And then offer it for all.
Feel it.
Take a full breath in,
And a full breath out.
Inhale circle the arm.
Exhale handsome prayer.
As you are presence,
Power,
Peace.
When you know that,
It'll be easy to offer it,
To share it.
And now we'll come into the evil mudra.
Right hand,
Left hand,
Cross right thumb.
G.
Praise and celebrate the flow that guides you,
Heart,
Spirit,
Life.
Follow it effortlessly.
J-O-O.
Thank you.
Thank you.
