Hello and welcome.
Begin by finding a comfortable relaxed position,
Seated or lying down where you can relax.
Place your arms where they feel comfortable.
We're going to start a meditation today by taking three deep breaths together.
So here we go.
Take a deep breath in,
Filling your lungs and now breathe out,
Emptying your lungs completely.
Breathe in again through your nose and now blow the air out through your mouth.
Breathe in,
Filling your lungs and now breathe out,
Emptying your lungs completely.
Good.
This is a loving kindness or a meta practice.
In this practice we direct a series of specific phrases of well wishes.
First towards ourselves and then towards others.
Over time this practice cultivates the feelings of compassion,
Love and empathy.
Now I'd like you to focus on the area around your heart and chest.
Tune in to the rising and falling sensation of your breath over your heart.
Just notice how this area feels for you right now.
Kindly accept whatever you're feeling.
Now tune into your heart.
How does your heart feel today?
If it helps you can place one hand on top of your heart to deepen the connection.
Good.
Now you can either keep your hands where they are or place them somewhere comfortable for you.
Begin this practice by directing these following phrases to yourself.
May I be happy.
May I be safe and free from harm.
May I be in peace.
May I forgive and be forgiven.
May I be loved and loved unconditionally.
If this doesn't happen naturally to you just know that it's perfectly normal and it takes practice.
May I be happy.
May I be safe and free from harm.
May I be in peace.
May I forgive and be forgiven.
May I love and be loved unconditionally.
Now bring to mind a person you care about deeply.
Someone that easily arises the feeling of love inside of you.
It could be someone still alive or who has passed.
It can be a friend,
Partner,
Pet,
A spiritual teacher or someone who inspires you.
Now imagine that person or pet standing in front of you and direct these following phrases to them.
May you be happy.
May you be safe and free from harm.
May you be in peace.
May you forgive and be forgiven.
May you love and be loved unconditionally.
Imagine this person receiving these well wishes from you.
May you be happy.
May you be safe and free from harm.
May you be in peace.
May you forgive and be forgiven.
May you love and be loved unconditionally.
Now imagine a neutral person.
Someone you don't feel either positive or negative towards.
It could be a neighbor,
Coworker or someone you see in the grocery store.
Just like you,
This person wishes to be happy and to be loved.
Now imagine that person in front of you and direct these following phrases to them.
May you be happy.
May you be safe and free from harm.
May you be in peace.
May you forgive and be forgiven.
May you love and be loved unconditionally.
If your mind is wandering off at some point,
Just take a note and gently bring back your awareness to these following phrases.
May you be happy.
May you be safe and free from harm.
May you be in peace.
May you forgive and be forgiven.
May you be loved and loved unconditionally.
Now bring to mind a person who you'd experienced some difficulties with.
And just like you,
This person has experienced pain and disappointment in their life.
Everyone wants to be happy,
Forgiven and loved.
Now,
The best you can,
Imagine that person in front of you and start directing these following phrases to this person.
May you be happy.
May you be safe and free from harm.
May you be in peace.
May you forgive and be forgiven.
May you be loved and loved unconditionally.
May you be happy.
May you be safe and free from harm.
May you be in peace.
May you forgive and be forgiven.
May you be loved and loved unconditionally.
Now,
Expand your awareness and picture the whole world for a moment.
Imagine everyone in Australia.
Imagine all the people in Asia.
Imagine everyone in Europe.
All the people in Africa.
Everyone in North,
Central and South America.
Now,
Send your well wishes to everyone in the world who just like you wants to be happy,
Safe and loved.
May everyone in the world be happy.
May everyone be safe and free from harm.
May everyone be in peace.
May everyone be forgiven and forgive.
May everyone be loved and loved unconditionally.
Now,
Take a deep breath in.
Fill your lungs up.
And now,
Breathe out.
Take another deep breath in.
And now,
Breathe it all out.
And you may gently begin to bring back your awareness to the space you are in.
Start wiggling your fingers.
Move your feet.
And whenever you are ready,
You may gently open your eyes.
Thank you for listening and have a lovely,
Lovely day.
I am sending you much love wherever you are.
Namaste.
