Hello my friends,
And welcome to today's meditation practice.
Today I will be guiding you through a loving-kindness meditation.
Let's start by taking a moment to settle into a comfortable position.
Let your eyes softly close,
Or lower your gaze.
Allow your shoulders to drop,
Your jaw to unclench,
And your breath to settle into a natural rhythm.
Begin by taking a slow,
Deep breath in,
And a long,
Easy breath out.
Again,
Breathing in,
And out.
Let your body know it's safe to relax.
Now bring your attention to your heart space,
The center of your chest.
Imagine a soft,
Warm light glowing there.
It might be golden,
Pink,
White,
Or whatever color feels comforting to you.
This light represents kindness,
Compassion.
You can take your hands and place them on your heart.
Now,
You're going to offer loving-kindness to yourself.
Silently,
Or out loud,
Repeat the following affirmations.
May I be safe.
May I be healthy.
May I be happy.
May I live with ease.
Let these words land gently,
Without forcing anything.
If it feels difficult,
That's okay.
Simply offer the intention,
Like planting a seed.
Now bring to mind someone you love,
Someone who brings you joy or warmth.
Picture them clearly in your mind.
See them surrounded in that same soft light,
And repeat the affirmations.
May you be safe.
May you be healthy.
May you be happy.
May you live with ease.
Imagine your wishes flowing from your heart to theirs.
Next,
Bring to mind someone neutral.
Someone you see occasionally,
But perhaps don't know very well.
Think a barista,
A coworker,
A neighbor.
Hold their image gently,
And offer them the same wishes.
May you be safe.
May you be healthy.
May you be happy.
May you live with ease.
Notice how your circle of kindness naturally expands.
Now,
Bring to mind someone you find challenging.
Not the most difficult person,
Just someone who stirs tension.
Allow them to be held in that warm light,
Even briefly.
And repeat the affirmations.
May you be safe.
May you be healthy.
May you be happy.
May you live with ease.
You're not excusing anything,
Just freeing your own heart.
Finally,
Expand your awareness further to include all beings.
Everyone nearby.
Everyone in your city.
All people everywhere.
Imagine a vast,
Gentle light radiating outward from your heart.
And repeat once again.
May all beings be safe.
May all beings be healthy.
May all beings be happy.
May all beings live with ease.
Let this feeling rest in your body for a moment.
Breathing in.
And out.
Begin to bring movement back into your fingers and toes.
And when you are ready,
Gently open your eyes.
Thank you,
Friends,
For practicing with me.
My name is Julia,
And I wish you all calm and comfort in your day.
