Welcome everyone and I'm so grateful to be with you today to help you to drop into loving kindness to really fill yourself up with as much loving kindness as possible.
So often these days we get depleted and it's time to learn how to replete ourselves to fill ourselves up.
So my name is Karen Jones.
I'm an energy healer,
A retired physician,
Personal spiritual growth geek,
And I love leading meditations to help people to thrive.
So let us come together and fill ourselves up with loving kindness.
So wherever you are,
I invite you to sit in a comfortable position,
Feet flat on the floor,
Straighten your spine.
Imagine there's a gold cord leading from the base of your spine all the way up to the top of your head and imagine tugging on it just a slight bit to straighten your spine.
Let your arms relax in your lap.
Make sure your body feels comfortable and if you choose to lie down that is fine also.
Now let's come into our bodies and we'll start with the breath.
Just being aware of your breath as you gently breathe out and in.
Notice as you breathe in how your chest feels and your belly feels.
And as you breathe out they relax.
Deep breath together in through your nose,
Out with a ha sound.
Out with a ha sound.
Deep breath in through your nose,
Filling your chest and your belly,
And out with a ha sound.
And one more time deep breath in through your nose,
Filling your chest and belly,
And out with a ha sound.
And letting your awareness drop even further into your belly,
Your hips and pelvis,
Your thighs,
Knees,
Lower legs,
Feet,
Bottom of your feet,
And imagine your awareness dropping down from your feet into the center of the earth.
And now bringing your awareness back to your hips and pelvis.
This is your center of power as a woman or into your belly,
Your center of power as a man.
Let your awareness spread out from your hips and pelvis to the edges of the room.
And keeping your awareness in your hips and pelvis,
Bring to your body the power of your body and keeping your awareness in your hips and pelvis,
Bring to mind a time where you were being you at your most resourceful,
Your most wise,
Your most compassionate,
Your most capable.
Maybe you just finished a project that was done fabulously.
Maybe you created something,
A meal or party for your family that went so well.
Maybe you were able to be with a friend who needed your compassionate listening.
This is truly you at your most resourceful and capable and compassionate.
And keeping part of your awareness in your hips and pelvis,
Part in your resourceful self,
Now bring to mind something that makes your heart smile.
Maybe it's your kids or grandkids,
Other loved ones,
A dear friend,
Your dog,
Your cat,
The evening sky at yesterday's walk,
Someone who recently did something lovely for you,
Chocolate cake,
My personal fave,
Something that makes your heart smile.
And as your heart smiles,
You probably can't help but have a smile on your face.
And letting the awareness of that situation go,
Feel into your heart smiling,
This space of loving kindness.
And now direct that loving kindness to you.
To you.
You're here on this earth doing what you can do.
You're breathing,
You're walking,
You're living.
You're living.
You're living.
You're living.
You're living.
You're doing what you can do.
You're breathing,
You're walking,
You're living.
Extend this loving kindness to you.
And imagine your cup being filled and filled and filled with this loving kindness.
And if your awareness of loving kindness leaves you for a moment,
Bring to mind a situation that makes your heart smile,
Coming right back into that energy,
Right back into filling yourself up.
Keep directing and extending that loving energy to you.
And if you need to pause this recording to continue filling yourself up,
Please do so.
When you feel filled,
Come back.
As you feel filled with love and now overflowing with this loving kindness,
Extend this loving kindness to your loved ones,
Your family,
Dear friends.
Perhaps bring their face to mind,
Their names to mind,
Extending that same loving kindness out of your abundance,
Out of your overflowing loving kindness.
Extend that to them.
So don't deplete yourself.
You're extending this loving kindness from you and your fullness.
Now bring to mind acquaintances,
Friends or co-workers,
That you would like to extend some of this loving kindness to you.
And if you're not,
Please do so.
Extend this loving kindness to friends or co-workers that you would like to extend some of this loving kindness to.
Extending some of this loving kindness out of your bounty.
And now extend this loving kindness to those on this earth that you don't know,
The people you pass on the street,
The people who stock the shelves at the grocery store,
Who grew the grain or grew the fruits,
Who brought it for you to buy,
All those people who are impacting you in such benevolent ways.
And now extending this loving kindness to people across the whole earth,
Who you don't know at all and yet are like us in many ways.
So now imagine you're holding the earth in your hands,
This globe of blue and green and white,
Gazing on it with loving kindness,
Extending loving kindness to all that is on the earth,
The plants,
The animals,
The birds,
The insects,
The trees,
The rocks,
The earth,
The whole earth itself,
Extending loving kindness.
So and now extend that loving kindness once again to yourself.
Make sure you are full of loving kindness.
Beautiful.
I invite you to listen to this every day for two weeks and see how it changes your ability to hold loving kindness to you and anyone else you choose to extend it to.
Thank you so much for being with me,
For filling yourself up with loving kindness.
May this be a blessing to you.
I would love for you to comment on how this was for you and to follow me.
I am so grateful for you listening to me today and experiencing this with me.
And if you out of your enjoyment of this experience would like to leave a donation,
That would be more than welcome.
Be well.
