This is a loving kindness meditation to elicit the relaxation response,
The opposite of your stress response.
This meditation is best on earphones,
But if you don't have them,
That's fine too.
Find a comfortable place and if possible a place where you won't be disturbed for the next 10 minutes.
The car is an amazing spot for this.
If you have one,
It is the perfect meditation capsule.
If not,
Just find a pair of sunglasses that could buy you a lot of solitude.
And if you're home,
Just let everyone know that you're starting to elicit the relaxation response and you just need a few moments for your health and well-being.
Now sitting comfortably in a relaxed position,
Notice the sensations in your body bringing your attention to your breath.
Let your attention rest on the tip of your nose,
Feel the breath going in and out.
Start to notice the sensation of the breath at the tip of your nose.
Perhaps you can notice a sound,
Maybe even the temperature of the air when you inhale.
Slightly different from the temperature of the air when you exhale.
Just breathe naturally and gently,
Allowing your breath to be effortless.
Now bring your attention to your chest.
Notice as it rises and falls naturally with your breath.
Again,
Not manipulating or controlling the breath,
Just breathing.
If focusing on the chest is not right for you,
Just replace,
Whenever I say chest,
With your back or your hands.
There's no right or wrong way to do this.
Notice your chest expanding with each inhale and releasing with each exhale.
With each breath,
Imagine the perfect temperature over your chest,
Whether it's a warm sun or a cool breeze,
Whatever you may need in this moment.
Just imagine that perfect temperature opening and releasing the muscles,
Releasing your neck and shoulders and wherever you may feel tension with each exhale.
Now bring a wish for yourself,
May I be well,
May I be happy.
See yourself happy and well,
As if it is already true.
And now bring to mind your loved ones,
May you be well,
May you be happy.
And see them when they're happiest and at their best.
Now bring to mind those people who are acquaintances,
Neighbors,
Perhaps even people you don't know.
And bring to mind a wish for them,
May you be well,
May you be happy.
And see in whatever way it arises for you,
The qualities of loving kindness,
Compassion,
For yourself and others.
How does that look?
What is the sound of your voice,
The expression on your face when you have compassion and acceptance and an understanding for yourself and for all of those that you love and for all of those who are a part of your life without even you realizing that they are?
All the people out there working,
Doing their best,
The people that you don't see every day,
That nonetheless have a part in your life.
As you see the peaceful expression on your face,
The warmth and compassion in your voice,
Where do you feel this warmth and joy in your body?
And silently let some wishes come for yourself.
May I be happy,
May I be at peace,
May I be free from suffering,
May I feel love and compassion,
Acceptance and understanding.
May I be kind to all beings and may I be free from tension,
Fear and worry.
And may I experience the ease of living,
Deep contentment and satisfaction.
May I joyfully care for myself.
May I feel love and compassion.
Now imagine a loved one.
See them,
Their expression,
Posture and voice when they're happy and at peace.
May you be well,
May you be happy.
May you be at peace,
May you be free from suffering.
May you feel love and compassion,
Acceptance.
May you be free from tension and fear and worry.
May you experience physical,
Mental and emotional well-being.
And may you joyfully care for yourself.
And now feel that wish of well-being and loving kindness for all beings.
May you be well,
May you be happy.
Now slowly come back to your breath,
Noticing it at the tip of your nose.
Now inhale a deep energetic breath to the top of your head and exhale any leftover tension in your neck and shoulders.
Inhale getting taller in the spine.
And again exhale down,
Scanning your neck and shoulders for any tension.
One more time,
Inhale and this time bring your arms up over your head and stretch.
Inhale.
And on the exhale just let your arms float down.
Now take one more energetic breath and remember to say to yourself silently throughout the day,
May I be well,
May I be happy.
May you be well,
May you be happy as a mini version of this meditation to bring on the relaxation response.
