Hi,
This is Junie Boucher and thank you so much for joining me for this loving kindness meditation.
So loving kindness,
Otherwise known as META,
Has been scientifically proven to increase compassion towards the self and others.
It can also decrease migraine pain,
Chronic pain,
PTSD,
And has also been shown to increase gray matter volume.
This is the area of the brain that manages emotional regulation.
So let's get started.
Find a comfortable position and when you're settled,
Gently close your eyes.
Take a long,
Slow,
Deep breath in and go ahead and let that go.
Let's just do that one more time.
Long,
Slow,
Deep breath in and letting it go with an audible sigh through the mouth.
So keeping your eyes closed,
I'd like you to think of a person or a being.
They can be alive.
They can be in another world.
They can be from the past or the present who loves you very,
Very much.
I want you to imagine that person sitting next to you,
Sending you their love.
I'd also like you to imagine being surrounded on all sides from people that love you,
That adore you,
That want you to be safe,
Want you to be healthy.
They want you to be happy and they hope that you can live your life with ease.
Feel that love.
Let it fill your heart.
Let your heart just overflow with this warmth and love.
Now I'd like you to picture somebody that you love.
They can be from the past or the present.
It can be a pet.
It can be a parent,
A child,
Just anybody that you love very much that you'd like to send this love back to.
Envision them in your mind's eye and say these statements either out loud or silently to this person.
May you be safe.
May you be healthy.
May you be happy.
May you live life with ease.
Take another long,
Slow,
Deep breath in,
Pulling all of that love,
This universal love,
So that you can send it back out to this person.
Now I'd like you to think about somebody that is perhaps an acquaintance or someone you are neutral about.
This could be your neighbor or the barista at the coffee shop that you go to,
Someone you see on the street.
I want you to take a deep breath in of that universal warm love that you feel and then radiate that back out.
As you're radiating that love,
We'll repeat the statements again.
May you be safe.
May you be healthy.
May you be happy.
May you live life with ease.
We're going to go ahead and take another deep,
Beautiful breath,
Inhaling all of that universal love and compassion and kindness in through the nose.
And then we're going to radiate that to someone that maybe you have a conflict with or a grievance or some kind of negativity that's flowing in between you.
Radiate that love to that person.
And then we will go ahead and say the statements to this person filled with that love.
May you be safe.
May you be healthy.
May you be happy.
May you live life with ease.
You can repeat that as many times as you like.
This last round here,
We will send love and kindness to all beings,
Animals,
Insects,
People,
Every molecule and cell in the universe.
So deep breath in just that gorgeous,
Lovely light,
That love and kindness,
Compassion,
Generosity,
Inhaling through the nose,
Radiating on the exhale to all living beings.
May you be safe.
May you be healthy.
May you be happy.
May you live life with ease.
Just sit in this beautiful feeling of love.
Feel the light of that love surrounding you and radiating from you.
And as we close the meditation,
Slowly bring some movement back to the fingers and the toes.
Take any movements that might help bring you back into your body,
Maybe a stretch overhead.
And when you're ready,
Just gently open your eyes and notice how you feel and take this beautiful,
Loving feeling with you throughout the rest of your day.
Thank you so much for joining me.
I'm wishing you well.
