Hello,
This is Jennifer.
This is a short loving-kindness meditation.
I do this sometimes in the morning when I'm lying in bed and thinking about the day ahead and the people I will see.
It reminds me to be kind to myself and also reminds me of our shared humanity.
That we're all doing the best we can.
It's a nice way to start the day,
But it also can be a nourishing pause throughout your day if you're feeling frustrated or overwhelmed.
Closing down your eyes,
Take a few slow conscious breaths to arrive to this moment.
And as you breathe,
Ask your heart space if it's okay to open up a bit.
Allowing yourself to give yourself some loving attention,
Some self-compassion.
And if you'd like,
You can put one or both hands over your heart.
As you settle in,
Settle there.
Give yourself a minute to give yourself some care.
If you are new to loving-kindness meditations,
This practice offers some simple phrases which you can repeat either out loud or to yourself as we make our way through.
And you're also welcome to adjust these phrases for yourself if there are other words or phrases that you find more helpful for yourself as you build and create a practice for yourself.
We're going to start by offering ourselves some loving-kindness.
By offering ourselves these simple phrases.
May I be safe.
May I be happy.
May I be healthy.
May I live with ease.
May I be healthy.
May I live with ease.
May I be safe.
May I be happy.
May I be healthy.
May I live with ease.
And now bring to mind someone that you care deeply about.
And offer them these same phrases of loving-kindness.
May you be safe.
May you be happy.
May you be healthy.
May you live with ease.
Now bringing to mind someone who's a bit challenging in your life right now.
Maybe somebody who could use some extra care and compassion.
And offer them these phrases.
May you be safe.
May you be happy.
May you be healthy.
May you live with ease.
And now expand your awareness to include all beings everywhere.
May all beings be safe.
May all beings be happy.
May all beings be healthy.
May all beings be happy.
May all beings be healthy.
May all beings,
All creatures,
All humans,
May everyone live with ease.
And know that this is a practice you can do on the fly,
On the run,
Walking down the sidewalk,
Acknowledging the people you pass by as you go on to your next thing.
That any moment in time throughout your day,
You can wish yourself or someone else these loving phrases.
And when you're ready to return to this space,
Bring some movement back into your body,
Taking another nice,
Conscious,
Deep breath in and out.
And carry this loving kindness with you in your heart into whatever is coming up next.
Wishing you and all beings well.
