Welcome to this loving kindness meditation,
Inviting you to find a comfortable position wherever you're sitting,
Where you may want to lay down,
Just finding a posture that express dignity,
Connecting with where you are,
With your back straight but not stiff,
Feeling the earth,
Putting you down,
Connecting with your body,
Holding on,
Putting your hands on your lap or next to your body,
Inviting you to close your eyes if you want to,
If you don't want to it's okay,
Just maintaining a soft gaze.
Now taking three deep breaths,
Inhaling through your nose,
Holding the breath for a few seconds and exhaling slowly,
Gently.
One more time,
Inhaling and breathe out and the last one,
Breathing in through your nose and breathing out through your nose,
Returning your breath as you need right now,
Just finding a natural rhythm,
Accepting your breath as it is right now,
Nurturing yourself with oxygen,
Feeling the fresh air that comes in and the warm sensation coming out through your nostrils,
Now inviting you to connect with yourself with compassion and kindness towards yourself and guiding you to repeat after me,
May I be healthy,
May I feel happy,
May I be loved,
Bringing compassion and kindness towards yourself,
Repeating again,
May I be healthy,
May I feel happy,
May I be loved.
With the sensation of wholeness,
Of gratitude and love towards ourselves,
We now focus on spreading this energy,
This love to other people.
Imagine someone who is not very familiar to you,
Someone who might be living in the same neighborhood,
Someone you work with,
Someone you're not very close to.
Just picture that person in front of you,
Imagine that that person is looking at you and we're going to share these feelings,
Compassion,
Greatness and kindness to them as well.
Repeat after me,
May you be healthy,
May you feel happy,
May you be loved.
Holding the sensation of sharing the values,
Love to someone you might not know very well and feeling this connectedness to this person.
Now inviting you to imagine that in front of you there is a person that you know very well,
This person is close to you,
Pretty familiar to you,
Someone that you care about,
Someone you know that is going through a tough time,
Someone who might need a hug right now,
Someone who might feel grateful for these blessings and good wishes.
Now repeat after me,
May you be healthy,
May you feel happy,
May you be loved.
Embracing the sensation of love that is spread with someone you care about,
Someone who might feel this good energy from you.
Now moving our attention back to our body,
Connecting with the sensation that might arise when we share these feelings,
These wishes.
We might feel warmth in our chest,
We might feel the love in any part of our body,
We might feel tingling in our hands,
Just accepting whatever comes up,
Whatever you are feeling right now is okay,
Nothing to be fixed.
Now to finish our practice today,
I invite you to take three deep breaths,
Inhaling and exhaling through your nose,
Breathing in and slowly breathing out.
Once again,
Breathing in and breathing out.
And the last time,
Breathing in and breathing out.
Being aware of where we are right now,
You might notice sounds,
Maybe someone is talking,
Maybe you can hear the birds,
Just pay attention to the external sounds that might arise.
Moving slowly your feet and your hands and whenever you feel that you're ready,
You can slowly open your eyes and take the time to feel compassionate,
To feel grateful with yourself for taking the time to be kind with yourself,
To spread this kindness and empathy with other people and spreading love to another human being.
Thank you for this time.
