I hope you really enjoy this loving kindness meditation.
There's a lot of uncertainty going on right now in the world and I feel that loving kindness is needed right now more than ever.
And when we practice loving kindness consistently,
We really start to develop more compassion towards ourselves and others.
So that is why I wanted to create this loving kindness meditation for you today.
We're gonna start with breathing in for two and out for four.
Breathing in for two and out for four.
And I want you to think of a time that you felt really loved when you were just filled with just pure love and felt so loved and so safe.
Could be divine love,
Could be human love,
Could be love from a pet.
Just a time when you just felt just so loved.
A time when you just felt just so loved.
Now I want you to think of a time when you gave someone lots of love,
No agenda,
Just pure love,
When your whole heart was in it and you didn't even think about it.
You were just radiating love to this person or pet,
Maybe a baby or a baby,
And you were just like,
Oh,
I'm so happy.
I'm so happy.
I'm so happy.
I'm so happy.
I'm so happy.
I'm so happy.
And let this love that you're feeling just fill your mind,
Your body,
And your soul.
I want you to take a deep breath in again.
And I want you to take some deep breaths in and out,
Some really nice deep belly breaths.
And as you're taking in the breath,
Imagine you're getting light from God,
Higher power energy source that is just filling you with more love and connecting you and bringing you closer to the divine.
You are light and you choose every day if you want to live from your light or not.
And our light is always there within us.
Sometimes it's dim,
But it's always there.
But every day you get to make a choice if you want to put your light out into the world to make it brighter.
And now still with your eyes closed,
I want you to follow my voice.
We're gonna go into the love and kindness mantras.
Just let your body rest.
Let your arms just rest at your sides.
Let your face rest.
Have your palms up because when our palms are up,
We're really open to receive.
So have your palms up and just really be open to receive the love and the messages that I'm gonna be saying to you.
And I'd like you to repeat them quietly to yourself.
Just really concentrate right now on your heart getting softer.
And I just want to sit here for a moment in your heart space.
So I want you to feel your heart really kind of starting to soften up.
And the way this love and kindness is going to work,
We're gonna start with you giving yourself love,
Then you giving somebody else love that you really love and cherish.
And then we are gonna send love to somebody that may be irritating you right now.
But we're not gonna send love at this point to somebody that we can't really stand.
We're just gonna send it to somebody that's irritating us because we have to work up to that.
So we're gonna start with sending love to ourself.
And what you're gonna repeat is,
May I be safe from inner or outer danger?
May I be well in my mind,
My body,
And my soul?
May I be at peace?
May I be at ease and be happy?
Today could start the first day of you being really gentle with yourself.
And we're gonna repeat it again.
May I be safe from inner and outer dangers?
May I be well in my mind,
My body,
And my soul?
May I be at peace?
May I be at ease and be happy?
Do you feel your heart expanding?
Do you feel your heart creating space?
Do you feel yourself just softening up?
Just becoming more gentle within yourself?
And we're gonna repeat this one last time.
May I be safe from inner or outer dangers?
May I be well in my mind,
My body,
And my soul?
May I be at peace?
May I be at ease and be happy?
Now we're gonna move on to somebody that you truly love and truly care about.
Really just hold this person in your thoughts for a minute.
Imagine a white light surrounding them right now that's really keeping them safe.
And we're gonna say,
May you be filled with love and kindness.
May you be safe from inner and outer dangers?
May you be well in mind,
Body,
And soul?
May you be happy and at ease?
And again,
May you be filled with love and kindness?
May you be safe from inner and outer danger?
May you be well in mind,
Body,
And soul?
May you be happy and at ease?
And really connect with this person that's in your thoughts.
Continue giving them a big hug.
And you're just sharing a moment of just pure bliss and pure love with this person.
And we're gonna do this one last time for them.
May you be filled with love and kindness?
May you be safe from inner and outer dangers?
May you be well in mind,
Body,
And soul?
May you be happy and at ease?
And I know this isn't always easy,
But I want you to think of somebody that you recently had a problem with or someone that's really been irritating you.
And I want you to hold this person in your thoughts for a minute.
And what I want you to really do while they're in your thoughts is see their pain and see their suffering.
And maybe that'll also help you to understand why they may act the way that they do.
See their humanness.
And you're gonna repeat after me quietly to this person.
May you be filled with love and kindness.
May you be safe from danger.
May you be happy and at ease.
Do you feel that they may be softening up?
Do you feel that you may be softening towards this person?
Can you see their struggle?
Can you see their humanness?
May you be filled with love and kindness.
May you be safe from inner and outer danger.
May you be happy and at ease.
Do you feel your heart softening,
Maybe finding more forgiveness towards this person or feeling less irritated towards this person?
While still holding this person in your thoughts,
We're gonna repeat one last time.
May you be filled with love and kindness.
May you be safe from inner and outer danger.
May you be happy and at ease.
And now that you're really connected to your heart space,
I want you to watch it expand.
I want you to feel it expand.
And just sit here for a minute in your heart and in divine light and empty out any negativity you may be holding on to.
And really feel your heart getting purified.
Feel your body being purified.
And now that this meditation is coming to a close,
I want you to think of something that you are grateful for.
And I want you to ask yourself how you can spread more loving kindness out into the world.
I'm sending you so much love and I hope you have an amazing day.
