This is the meditation for assholes,
Ahola to aloha series.
This is the kindness meditation,
Which is the first A in aloha.
That first A stands for aka hai.
And kindness is something that we can carry with us for ourselves.
And actually,
Really starting with ourselves allows us to get into a space where it's easier to be kind to other people.
So try to grab a comfortable seated position.
If you're at home,
You can sit on the floor or in a comfortable chair.
If you're in your parked car,
Sit up straight,
But not too stiff and not too slouchy.
And cross any parts of your body that are crossed,
And take a deep inhale through the nose for a count of four,
Three,
Two,
One.
Hold it for a second,
And then exhale real big.
Four,
Three,
Two,
One.
Inhale again for a count of four.
Hold it at the top for one second,
And exhale for a count of five,
Four,
Three,
Two,
One.
You can do that a couple more times.
Allow the inhale to kind of puff up your body,
Lift up your shoulders.
And on the exhale,
Just let everything drop,
Taking away the physical tension around the situation you're about to enter into or the day.
So continue breathing now at your own pace.
Gently scan your body from head to toe.
And if you notice any physical tension,
Try to send your next inhale down to that part of your body.
So you'll inhale and send it down to your fists if they're clenched.
And on the exhale,
Just let those unclench.
You can wiggle them a little bit if you need to.
Scan other parts of your body.
There's physical tension.
Allow the inhale to coat and the exhale to release.
So we've begun to unwind.
Continue breathing at our own pace now.
And as you settle into this meditation,
Bring to your awareness somebody that you love,
Somebody that isn't causing you any drama right now,
Somebody you don't have any resentment towards right now,
Somebody for whom you care very deeply.
And as you inhale,
Allow your breath.
Bring them into your consciousness.
And on the exhale,
Just allow that to sink in.
And on the next inhale,
Say to that person,
May you be kind.
And on the exhale,
May you be kind.
And the next inhale for that person that you love,
May you be healthy.
And on the exhale,
May you be healthy.
You're not saying these out loud.
You're just kind of bringing that awareness to your inhale and to your exhale.
And on the next inhale,
Say to that person,
May you be kind.
And on the next one,
May you be free from worry and fear.
Inhale that.
And on the exhale,
May you be free from worry and fear.
You're sending that to this person whom you love and who you don't resent.
And we'll do that again for this person.
May you be kind.
And on the exhale,
Wish them kindness.
May you be healthy.
And on the exhale,
Wish them health.
May you be free from worry and fear.
And on the exhale,
Freedom from worry and fear.
Now,
Envision somebody who you don't know that well,
What you had an interaction with.
Maybe it was yesterday,
Just somebody in passing.
Could be a clerk at a store or a jerk at a bar,
But somebody who doesn't really get you too angry or flustered.
Just like we did with that person with whom we have a lot of love and no resentment,
Breathe in.
May you be kind.
And on the exhale,
Wish them kindness.
On the inhale,
Breathe in happy.
And on the exhale,
May you be happy.
On the inhale,
May you be healthy.
And on the exhale,
Wishing them health,
Good health.
And on the inhale,
May you be free from worry and fear.
And on the exhale,
Wishing them freedom from worry and fear.
And on the exhale,
Wishing them freedom from worry and fear.
And now we'll move to somebody who we have nervousness about engaging with or somebody that pissed us off.
And in this space of unwind,
We're going to bring them to our awareness gently.
We're mindful of any physical tension or sensations that being aware of them brings to us,
Just so that when we're out in the world,
We can know that those physical sensations are indicative of us not being happy or being in fear.
And just like we did with the person whom we love and the person whom we don't know that well,
We will wish this person happiness.
On the inhale,
The next inhale,
Take a deep inhale for may you be happy.
And on the exhale,
Silently wishing them happiness.
On the next inhale,
May you be healthy.
And on the next exhale,
Silently wishing them good health.
And then we'll inhale freedom from worry and fear.
And on the next exhale,
May you be free from worry and fear.
Now just in case bringing this person to your awareness kind of took you out of the meditation,
We'll go back and do this one again for the person who's pissing us off or who we're just worried about encountering.
Inhaling,
May you be happy.
Exhaling,
Happiness.
Inhaling,
May you be healthy.
Exhaling,
Wishing them good health.
Inhaling,
May you be free from worry and fear.
And exhaling,
Freedom from worry and fear for them.
You just practice the meditation for kindness,
Known as Akahai and Aloha.
When you're ready,
Take a big deep breath in through your nose,
Send it down to all the parts of your body.
You can start to move your body side to side,
Exhale,
Just kind of come back into the physical state.
Another big deep inhale,
Kind of re-engage your body,
Move side to side.
You can turn your head,
Exhale.
One more time,
Big deep inhale.
And when you're ready,
Open your eyes if you've had them before.
Kind of shift a little bit more in your seat and just carry a half smile with you today as you walk around.
You'll find that that makes it a little bit easier to get into that space of kindness and to carry this meditation with you throughout the rest of your day.
Mahalo.
