This is a guided meditation on loving kindness.
Particularly directed towards oneself.
So begin by finding a comfortable place to sit.
Either sitting on the chair with your feet flat on the ground.
Or a cushion or bench.
And let's begin by focusing in on the breath.
Take a deep breath in.
And a long slow breath out.
And try to imagine your body like a balloon.
And as you inhale expanding in all directions.
Exhale like a balloon deflating and softening.
And then letting that breath return to a natural rhythm.
As you bring your awareness into your seat of meditation.
Feeling the feet or legs supported by the ground.
Feeling the contact.
Pressure.
Feeling the support of the chair or cushion of your legs and buttocks.
Noticing those points of contact.
Any pressure or weight.
Allowing yourself to feel supported.
And then out of that stable base.
Take a moment to elongate your spine.
As you elongate your spine,
Giving the message to the body that we are alert.
Applying a little bit of effort.
But without tension.
Just seeing if there's places that you can soften.
Relaxing the eyes.
Jaw.
Allowing the shoulders to just melt away from the ears.
Allowing the elbows to soften.
And the hands to relax.
And as we move into this loving kindness practice,
It often helps to place a hand onto your heart.
Giving yourself this direct contact.
So if that feels comfortable to place the hand or otherwise letting the hands be relaxed and bringing the attention and awareness to the area of the heart.
And then can you bring to mind.
Someone that is easy to love in your life.
This could be someone that is alive or not.
It could be a pet.
Can you bring to mind this person as if they're sitting right in front of you.
They're looking at you lovingly.
And may they say these words to you.
May you be happy.
May you be safe and protected.
May you be healthy and strong.
May you live a life filled with ease and well being.
May you be happy.
May you be safe and protected.
You be healthy and strong.
May you live a life of ease and well being.
Taking a moment to repeat these phrases.
Finding ones that are more appropriate for you.
And then letting the image of this person fade away.
Keeping your awareness at the area of the heart.
Now wishing yourself those same phrases.
May I be happy.
May I be safe and protected.
May I be healthy and strong.
And may I live a life of peace and ease.
May I be happy.
May I be safe and protected.
May I be healthy and strong.
And may I live a life of peace and ease.
Taking the next few moments repeating the phrases to yourself,
Allowing the words to wash over you to connect to the words.
And then letting go of the phrases.
And if your hand is still on your heart to just gently allow the hand to fall to the lap.
Taking a moment to feel the body sitting.
To be aware of any moods or feelings.
May all beings everywhere live a life of peace and ease.
Thank you.
