Hello,
I'm Jessie Galvin.
Welcome to this Loving Kindness Meditation.
To get started,
Find a comfortable seated position,
Either on a chair or with a cushion.
Take a few moments to get really comfortable and when you're ready,
Close down your eyes.
As we pause here,
Settle into a posture of relaxation and ease.
Gently relax your shoulders.
Release any tension or holding in your belly.
Soften your jaw and relax the space in between your eyebrows.
As we begin,
Bring your attention to your breath.
Inhale a deep and slow breath through your nose,
Filling your body with fresh air and exhale slowly through your mouth,
Letting go of any tension,
Tightness or holding.
Take a few moments,
Staying aware of your breath,
Inhaling deep and slow through your nose and releasing the breath with an exhale through your mouth.
As you exhale,
Notice any subtle shifts that happen within your body,
Your energy body.
Perhaps the shoulders gently soften down the back as you feel yourself truly arriving into this moment now.
Allow your breath to return back to its natural rhythm and flow and just take a few moments to observe this ebb and flow within your body.
Notice the texture of your breath,
Where it moves in your body and see if just for one cycle of inhale and exhale you can be fully present with your breath.
Now shift your focus to your heart center.
Visualize a warm green light glowing in the center of your chest.
With each breath,
Feel this light expanding,
Filling your entire being with love and warmth radiating from your heart.
As we enter the frequency of loving kindness,
We'll begin by directing this energy inwards to ourselves.
So take a deep and slow inhalation and as you exhale,
Repeat to yourself within your mind,
May I be happy,
May I be healthy,
May I be safe,
May I be at ease.
Allow these words to resonate within you like gentle waves of compassion washing over your heart.
Feel the warmth of this loving kindness frequency embracing every part of you.
Again take a slow deep inhalation and as you exhale,
Silently repeat to yourself,
I am happy,
I am healthy,
I am safe,
I am at ease,
I am happy,
I am healthy,
I am safe,
I am at ease.
Now expand this circle of love and direct your intentions towards somebody you deeply care about.
It could be a friend,
A family member or a loved one.
Picture them in your mind's eye,
Hold them in your heart and wish them well.
May you be happy,
May you be healthy,
May you be safe,
May you be at ease.
Feel the energy of loving kindness flowing from your heart straight to theirs.
See them basking in the glow of your warm wishes.
Now broaden your circle of compassion to include acquaintances,
Colleagues and even those you may have difficulties with currently.
As you extend your well wishes to them,
I invite you to recognize our shared humanity as one human family.
May you be happy,
May you be healthy,
May you be safe,
May you be at ease.
Feel the expansive nature of loving kindness reaching beyond boundaries and embracing the collective human experience.
Now we extend our loving kindness frequency to all sentient beings everywhere.
Envision the entire world bathed in the light of compassion.
May all beings be happy,
May all beings be healthy,
May all beings be safe,
May all beings be at ease.
Feel the energy of your loving kindness radiating outwards,
Creating a web of positive intentions that collects all of humanity.
Take a moment to pause here to notice how your heart feels,
To sense the warmth and openness that loving kindness frequency has cultivated within you.
When you're ready,
Gently bring your awareness back to your breath.
Take a deep and slow inhalation and as you exhale,
Feel the energy of loving kindness moving with you as you journey into the rest of your day.
Thank you for joining me for this loving kindness meditation.
May you be happy,
May you be healthy,
May you be safe,
May you be at ease.
