Hello,
Welcome to this meditation practice.
My hope for you in this practice is that you will gain a sense of how loved you are,
Of how much love you have to give to others,
And of the similarities between all of us.
I hope that you will see how connected you are to each and every person on this earth.
If you're ready to begin,
Find a comfortable seat or take a position lying down.
Give yourself time to wiggle and sway from side to side so you feel settled,
And if you're comfortable doing so,
Go ahead and close your eyes.
As always,
To begin your meditation practice,
I invite you to take several deep rounds of slow breath here.
As you inhale,
Feel your chest and your belly expand.
As you exhale,
See if there's any tension you can let go of in your body.
Inhale to fill up.
Exhale to soften and let go of something.
Notice if you need to make any adjustments in your body so you feel even more comfortable and at ease.
Begin to create a picture in your mind's eye of someone close to you who loves you very much.
This could be someone from your present or from your past.
It could even be a pet.
This might be someone who you consider a benefactor in your life,
Who has done some good to you.
Imagine this person standing in front of you,
Imagining this person standing on your right side now,
And picture them sending you their love.
Create a visual representation of their love being sent from their heart to yours.
You might imagine a beam of light or a thread in any color of your choosing.
Whatever it looks like for you,
Sense this connection that you have to this person who loves you very much,
And imagine that they are sending you their wishes for your safety,
Your health,
Your happiness,
And your well-being.
Feel how good it feels to be enveloped entirely by this person's love.
Now,
Bring to mind another person who you know loves you very much,
Someone who cares about you and always has your best interest at heart.
Picture this person standing on your left side,
And imagine that this person is also standing on your right side.
Imagine this person standing on your left side,
And imagine that this person is also sending you their wishes for your health,
Your happiness,
Your safety,
And your well-being.
Imagine their love connecting you,
Either through a beam of light or a thread.
Bask in the feeling of being completely surrounded by the love from this person.
Now,
Imagine that you are surrounded on all sides by all the people who love you and have ever loved you.
Picture all of your friends,
Your loved ones,
Even those who have passed on.
Imagine them all sending you their wishes for health,
Happiness,
Safety,
And well-being.
You are entirely surrounded by feelings of warm wishes,
Love,
Health,
Happiness,
And well-being coming from all sides.
Imagine your heart being filled and then overflowing with the love that surrounds you.
Now bring your awareness back to that person standing on your right side.
Begin to send your love back to them.
You know that you and this person are similar.
Just like you,
This person wishes to be happy.
This person wishes to be healthy,
Safe,
And well.
So send all your love and warm wishes to this person along that connection,
A beam of light or a thread of energy.
Say to them,
May you be happy,
May you be healthy,
May you be safe,
May you live with ease.
Now focus your awareness on the person standing on your left side.
Just like you,
This person has similar desires for health,
Happiness,
Safety,
And well-being.
With love overflowing in your heart,
You have plenty to send.
So send your well wishes to this person.
May you be happy,
May you be healthy,
May you be safe,
May you live with ease.
Now think of an acquaintance or someone you love.
Now think of an acquaintance or someone that you don't know very well.
This might be someone that you see occasionally,
But you don't even know their name.
Recognize that you and this person are similar in some ways.
On a basic level,
You both desire to be healthy,
Safe,
Happy,
And well.
Try sending your love to this person.
Imagine them standing in front of you.
Picture whatever details you can remember about them,
And then send your love.
Say to them,
May you be happy,
May you be healthy,
May you be safe,
May you live with ease.
Now picture in your mind's eye someone that you have a bit of difficulty with.
This might be a person you've had a disagreement with in the past,
Or someone who just rubs you the wrong way.
Imagine this person standing in front of you now,
And see if you can recognize the similarity in their eyes.
And see if you can recognize the similarities between you and this person.
How on a basic human level,
You and this person both desire to be safe,
Healthy,
Happy,
And well.
And see if it's possible with your overflowing love to send just a portion to this person.
Imagine the thread or the beam of light from your heart to theirs,
And say to them,
May you be happy,
May you be healthy,
May you be safe,
May you live with ease.
Now expand your awareness and picture the whole globe in front of you as a little ball.
Recognize that all living beings on this earth are similar to you in a way,
That every person wishes to be happy,
Healthy,
Safe,
And well.
Send your warm wishes to all living beings on the globe,
And say to them,
May you be happy,
May you be healthy,
May you be safe,
May you live with ease.
For the next few moments,
Just notice how it feels.
For the next few moments,
Just notice how it feels to have been both the recipient and the giver of love.
You might notice physical sensations in your body,
Perhaps a sense of openness or expansion in your heart.
Any and all emotions,
Sensations are acceptable with this exercise.
Guide your awareness back to your breath.
With your inhale,
Notice the way your heart lifts and your belly rises.
As you exhale,
Release any tension in your body.
Without any rush at all,
Take two more slow breaths just like this.
This practice of sending your love to others is referred to as a meta-meditation or loving kindness.
And even though you practice sending love to others,
It's really about changing your own heart.
And the more you practice this,
The more comfortable you will become with the idea that we are all so similar,
That we all have the same basic desires.
I hope that you may be happy,
Healthy,
Safe,
And well.
Thank you for joining me today.
