Welcome to this loving kindness meditation.
I'm Lisa and I'm going to guide you today.
Come to a cross-legged seat.
Maybe sit on a cushion.
Place your hands on your knees,
Palms are facing up and get comfortable.
Lengthen your spine,
Sit straight.
The shoulders are rolling up and back and close your eyes.
Focus on your breath.
How it comes in and how it flows out.
Simply observe your breath.
Maybe shift your focus to the part above your upper lip and under your nostrils where you can detect your breath.
Inhale that feels a little bit cooler and your exhale.
A little bit warmer.
Follow every inhale and every exhale.
And when your mind drifts off,
Just gently bring it back to the present moment,
To your breath.
Now I want you to think of a person that loves you.
A person that loves you for who you are.
It can be your partner,
Your sibling,
Maybe your mom,
Your dad,
Maybe your dog.
Choose one person that loves you very much and focus on that person and his or her love for you.
How does being loved by that person make you feel?
Where in your body do you feel it?
Now I want you to accept that love.
Take it in and accept and know that you're worthy of that love.
Repeat the following words after me in your mind.
May I be happy.
May I be peaceful.
May I be safe.
May I be happy.
May I be peaceful.
May I be safe.
Keep on repeating that mantra silently in your head.
Now think of a person that you love.
It could be the same person or somebody else.
Somebody you cherish and you love with all your heart.
Somebody that you truly love with everything inside you.
How does loving that person make you feel?
Where in your body can you feel it?
Now direct the mantra towards your person.
May he or she be happy.
May he or she be peaceful.
May he or she be safe.
Continue with the mantra on your own.
All the love that we receive and that we give.
We can give not only to one special person but to so many others during this time of the year.
May all beings be happy.
May all beings be peaceful.
May all beings be safe.
May all beings be happy.
May all beings be peaceful.
May all beings be safe.
May all beings be happy.
May all beings be peaceful.
May all beings be safe.
Finally become aware of your natural breath again.
Become aware of your body and your surroundings.
When you feel ready start to move your fingers,
Your toes.
Then slowly open your eyes.
Join your hands in front of your heart.
May all beings be happy.
May all beings be peaceful.
May all beings be safe.
Namaste.
