Hello,
Welcome to your guided meditation,
Heart Chakra.
In this meditation practice,
You will deepen your awareness by cultivating compassion and loving-kindness for yourself and others.
Get comfortable in a seated position of your choice,
Whether on a cushion or chair,
With your hips higher than your knees and a tall,
Neutral spine.
Rest your hands wherever they naturally fold.
You can close your eyes or look a bit ahead of you with a soft gaze.
Begin by aligning your attention with the natural flow of your breath.
Feel the breath moving through your body,
Breathing in,
Breathing out.
Notice where you feel your breath most vividly in your body,
At your nostrils,
Your chest or your belly.
And rest your attention there,
Noticing different sensations.
Slowly move your awareness to your heart and feel into the space.
Notice the rising and falling of your chest as you breathe in and you breathe out.
And with each breath,
Create more space.
Imagine your heart space radiates a powerful green light.
You can bring one hand to your heart if that feels comfortable.
Thich Nhat Hanh says,
To love is to nourish the other with appropriate attention.
That's why you will start this loving-kindness meditation with yourself.
Direct that green light towards yourself and offer love,
Kindness and compassion to yourself by repeating silently the following phrases.
Allow the words to flow through you and embrace their full meaning.
May I deeply and completely love and accept myself.
May I be kind to myself.
May I be peaceful.
Notice the feelings and sensations arising.
How does it feel to give yourself love and compassion?
If you feel some unpleasant emotions or feelings,
Include them in your experience.
Breathe gently with them and let them pass through you.
May I deeply and completely love and accept myself.
May I be kind to myself.
May I be peaceful.
Release your hand from your heart.
And now,
Let's share these kind thoughts with others.
Bring to your mind someone you love dearly,
Care about.
A family member,
Partner,
Friend,
A kid,
A pet.
The first person that comes to your mind.
Imagine that person sitting in front of you and shine your green light on them and extend your words of loving-kindness to them.
May you be happy.
May you be healthy.
May you be peaceful.
May you be kind to yourself.
Feel their presence and embrace them as they are.
May you be happy.
May you be peaceful.
May you be kind to yourself.
Bring to your mind a neutral person.
A person working in your building,
In a local shop,
A neighbor,
A delivery man,
A pharmacist,
A cashier in a nearby supermarket.
You don't know anything about this person,
Except that,
Like yourself,
They want to be loved and cared for.
They have their hopes and dreams,
Successes and failures,
Good and bad days.
They play an extra role in your life.
Shine your green light on them and send these words from your heart to their heart.
May you be happy.
May you be healthy.
May you be peaceful.
May you be kind to yourself.
Don't force the feeling or make any kind of gesture.
Don't force the feeling or make anything happen.
Simply keep gifting them with your words of loving kindness.
May you be happy.
May you be healthy.
May you be peaceful.
May you be kind to yourself.
Now,
Bring to your mind someone who is challenging to love.
A difficult person.
Someone you have a disagreement with.
Extend your loving kindness to them while shining the green light on them.
May you be happy.
May you be healthy.
May you be peaceful.
May you be kind to yourself.
Even though this person said or did something mean to you,
Hurt you,
Wish them well.
May you be happy.
May you be healthy.
May you be peaceful.
May you be kind to yourself.
Now,
Think about your family,
Friends,
Neighbors,
All the people in your region,
Your country,
Your continent.
Zoom out and think about all the creatures on this planet.
Holding them in your mind's eye,
Let the powerful green light reach each of them and embrace them with loving kindness.
May all beings be happy.
May all beings be happy.
May all beings be healthy.
May all beings be peaceful.
May all beings be kind to themselves.
Now,
Slowly zoom in from all creatures on this planet to your continent,
To your country,
Your city,
Your region,
Your neighborhood back to you.
Offer love from your heart to your heart.
I invite you again to place one hand on your heart if that feels comfortable and feel the green light warming your heart.
And whatever you are needing right now,
Offer to yourself.
May I be happy.
May I be safe.
May I be gentle and understanding with myself.
The most supportive message you can offer to yourself in this moment,
What would it be?
Release your hand,
Take a deep breath in and slow breath out.
Take a moment to notice how does it feel to offer loving kindness to yourself and others.
