Find a comfortable seat or a comfortable position lying down.
Take a nice deep breath in through the nose and exhale through the mouth.
Again,
Full breath in and full breath out.
Again,
Inhaling and let it go.
Stay with your breath here,
Feeling rise and fall of chest and belly.
Allowing yourself with every exhale to become more rooted and grounded in the present moment.
Letting go of what came before,
What might come after.
Giving yourself permission to just be.
We'll practice a loving kindness meditation,
Creating more loving awareness for ourselves,
For those in our life and for the entire world.
Loving kindness meditation helps to build gratitude,
Self-love and self-care.
It also helps to extend the energy of healing beyond ourselves and out into the universe.
When the world around you seems just a little bit too difficult,
This can be an exceptionally powerful practice that changes the energy exchange between you and the universe that surrounds you.
So let's begin.
Take a nice deep breath in through the nose and repeat to yourself,
May I be happy.
Breathing in,
May my loved ones be happy.
Breathing in,
May all the people in my life be happy.
Breathing in,
May my enemies be happy.
Breathing in,
May all beings be happy.
Breathing in,
May I be free from suffering.
Breathing in,
May my loved ones be free from suffering.
Breathing in,
May everyone in my life be free from suffering.
Breathing in,
May my enemies be free from suffering.
Breathing in,
May all beings be free from suffering.
Breathing in,
May I find joy.
Breathing in,
May my loved ones find joy.
Breathing in,
May all people in my life find joy.
Breathing in,
May my enemies find joy.
Breathing in,
May all beings find joy.
Breathing in,
May I be free from suffering.
Breathing in,
May my loved ones be free from suffering.
Breathing in,
May all the people in my life be free from suffering.
Breathing in,
May my enemies be free from suffering.
Breathing in,
May all beings be free from suffering.
Breathing in,
May I be happy.
Breathing in,
May my loved ones be happy.
Breathing in,
May all the people in my life be happy.
Breathing in,
May my enemies be happy.
Breathing in,
May all beings be happy.
Breathing in,
May I be free from suffering.
Breathing in,
May my loved ones be free from suffering.
Breathing in,
May everyone in my life be free from suffering.
Breathing in,
May my enemies be free from suffering.
Breathing in,
May all beings be free from suffering.
Breathing in,
May I find joy.
Breathing in,
May my loved ones find joy.
Breathing in,
May all the people in my life find joy.
Breathing in,
May my enemies find joy.
Breathing in,
May all beings find joy.
Breathing in,
May I be free from suffering.
May my loved ones be free from suffering.
May all the people in my life be free from suffering.
May all beings be free from suffering.
Lokah samastah sukhino bhavantu.
May all beings be free from suffering.
Lokah samastah sukhino bhavantu.
May all beings be free from suffering.
Lokah samastah sukhino bhavantu.
May all beings be free from suffering.
Lokah samastah sukhino bhavantu.
Lokah samastah sukhino bhavantu.
Lokah samastah sukhino bhavantu.
Lokah samastah sukhino bhavantu.
Lokah samastah sukhino bhavantu.
Lokah samastah sukhino bhavantu.
Lokah samastah sukhino bhavantu.
Continue to repeat it to yourself in silence.
Silence.
Slowly place your hands over your heart center,
One palm on top of the other.
May I be free from suffering.
May I be free from suffering.
May I be free from suffering.
May I be free from suffering.
May I be free from suffering.
May I be free from suffering.
May I be free from suffering.
May I be free from suffering.
Place your hands on your lap with the palms facing upward or open.
May all beings be free from suffering.
May all beings be free from suffering.
May all beings be free from suffering.
May all beings be free from suffering.
May all beings be free from suffering.
May all beings be free from suffering.
May all beings be free from suffering.
May all beings be free from suffering.
As you either lie or sit and rest,
Let this meditation permeate every cell of your body,
Every inch of your being.
The energetic structure that makes up the beautiful you every day and the energetic structure that presents itself to the world.
Loka Samastah Sukhino Bhavantu.
Loka Samastah Sukhino Bhavantu.
With gratitude for your presence,
Your openness,
And your loving kindness,
Namaste and be well.
