Hello,
Beautiful one.
Welcome to this loving kindness meditation.
Begin by sitting in a way that allows your spine and your neck and your head to be straight,
Or whatever way works for you right now.
And begin by taking a deep breath in.
And as you exhale,
Exhale,
Creating softness and releasing any tension in your body.
Breathing in again,
Exhaling,
Softening and releasing.
And then breathing in whatever way feels comfortable to you,
Finding your breath in your body,
The rise and the fall,
Or the feeling of the air as it enters and exits your nose.
And if at any time you find that your mind wanders away,
That's okay.
Just notice where it went and gently bring it back to your breathing.
Continue to breathe comfortably and easily.
And just bring the attention to your body for a moment.
Notice the gentle pressure of whatever you're sitting or lying upon.
Notice your spine,
Your lungs,
Your heart,
Your neck and your shoulders,
Your head.
Noticing the soles of your feet and the palms of your hands.
And just bringing a gentle awareness to your body without judgment or criticism.
And now as you continue to just breathe easily,
Bring to mind someone who loves you and that you love very much.
It could be a person,
A pet,
A spiritual being,
Someone or something that just feels loving and caring toward you.
And for this moment,
See if you can focus in on the area around your heart and just allow any warm feelings of love and nurture and caring to just begin to develop.
Noticing any changes in your body as you allow this warmth to be there.
Perhaps bringing a smile to your face as you think about this being.
And then allowing whatever warmth you might be experiencing to ripple through your body like ripples in a pond,
Going all the way out from your heart space throughout your body all the way to the tips of your toes and the ends of your fingers.
And now as you're experiencing that warmth and that caring,
You might want to repeat these words in your mind or you can choose words that work for you.
May you be happy.
May you be peaceful.
May you be healthy.
May you live with ease.
May you be loved.
And sometimes it's easy to say these words to our loved one or our being that we care about very much.
It can be a little harder to say them to ourselves.
But if it feels comfortable to do so,
Go ahead and take your dominant hand and place it somewhere on your body that feels comforting on your heart,
On your cheek,
Or maybe just gently holding your hand in your lap with the other hand.
And then feeling the gentle warmth coming from your hand to yourself or from yourself to your hand.
And then it feels comfortable and right to do so.
You can repeat these words.
May I be happy.
May I be peaceful.
May I be healthy.
May I live with ease.
May I be loved.
Just noticing whatever comes up for you.
It might be very natural to say these words or it might be challenging.
That's okay.
Just notice and see if you can just send a little love and kindness to yourself.
And then just bring to mind maybe a friend or a family member,
A neighbor,
Perhaps someone that you don't know very well but would like to get to know better,
And bring them to mind as you repeat the words.
May we be happy.
May we be peaceful.
May we be healthy.
May we all live with ease.
May we all be loved.
And again,
Checking in and seeing what's going on in that heart space and in your body.
And how are you feeling and sending a little kindness toward yourself.
And then if it feels comfortable to do so,
Bring to mind some people that you don't know.
Maybe you've seen them,
You've passed them by in the grocery store.
You don't really have any thoughts or feelings about them at all.
And send them some love and kindness as well.
May we all be happy.
May we all be peaceful.
May we all be healthy.
May we all live with ease.
May we all be loved.
Now bring to mind someone that you might be having a hard time with,
Someone that you might be in a difficult relationship with or that you don't really like very much.
And see if you can continue to keep that warmth and that love and that caring in your heart space and throughout your body as you send some loving kindness to them all.
May you be happy.
May you be peaceful.
May you be healthy.
May you live with ease.
May you be loved.
And then sending some kindness your way and opening it up to your neighborhood,
Your state,
The world,
All living beings.
May all living beings be happy.
May all beings be peaceful.
May all beings be healthy.
May all beings live with ease.
May all beings be loved.
And now returning your attention back to your breath,
Finding it in your body and just noticing any shifts in how you're feeling or your attention or your focus.
Finding your breath in your body now and taking a deep breath in and letting it out.
Feeling very good that you did this work of loving kindness today.
I'm Kelly.
Be well and have a wonderful day.
Namaste.
