Welcome.
The following is a meta meditation.
A meditation on loving kindness for all.
This meditation helps us to tap into our natural resource of love and channel it to all living beings.
We may find love and kindness only reserved for those who are close to us,
But that is limited in scope.
With this meditation we can access the endless well of genuine love and extend it to all,
Especially those who need healing and protection more than ever.
In this time where we may not be able to physically connect,
We must find other ways.
We can use it as a time for quiet and reflection and find different forms of connection.
Thank you for joining me.
Enjoy.
Settle into a position that is most comfortable for you at this time.
If it's available to you and you'd like,
Let your eyes gently close either halfway or all the way.
Bring your focus here and now.
Into the space you are in,
Your seat or your bed.
And bring your focus and awareness into your body.
Notice any sensations here.
Temperature of the air on your skin.
Any tension in your body.
And adjust your position if you need.
Create space and settle in.
Through this meditation it's normal for thoughts to pop up and try to distract you.
Rather than fight them,
Acknowledge them and bring your focus right back to this moment.
Set your cares and worries to the side just for this time together.
Then bringing your focus even closer now to your breath.
Observe the natural rhythm of your breath.
Just notice.
Feel your breath moving through your body.
Visualizing the path that it takes as it enters and exits your body.
Now begin to consciously stretch out your breath little by little.
Balance your breath out.
Now setting our intention for this meditation.
We will generate a positive loving energy within us and send it out to the world and all who need it.
Now visualize generating a feeling of love in your heart.
What does that feel like?
What does it look like?
What does it sound like?
Allow natural feelings to arise here.
A positive energy radiating from your heart.
First we will envelope ourselves in this loving kindness and warm energy.
Next we will start incorporating affirmations of loving kindness.
Repeating silently to yourself.
May I be happy.
May I be safe.
May I be healthy.
May I be loved.
These may start out not feeling very genuine but over time notice if you start to feel a shift.
Let's repeat again.
May I be happy.
May I be safe.
May I be healthy.
May I be loved.
Waiting for a few more moments here on anything else that you wish for for yourself.
Next we will meditate on this loving kindness and health for others.
Starting with friends and family and those close to you.
Saying in your mind,
May you be happy.
May you be safe.
May you be healthy.
May you be loved.
Imagine the warm luminous light radiating from you and repeat again with me.
May you be happy.
May you be safe.
May you be healthy.
May you be loved.
Waiting for a few more moments here on anything else that you wish for them.
Next bringing to your mind some that you are not so close with but are fairly neutral to.
People you work with,
Neighbors,
Those that are in the same circles as you shopping or driving as you go through your day.
Causing to reflect how we and all these people are just seeking happiness,
Safety,
Health and fulfillment.
See if you can cultivate within you and your heart that same feeling of loving kindness you developed for yourself and those close to you and send it out.
Repeat with me.
May they be happy.
May they be safe.
May they be healthy.
May they be loved.
When we send this love out,
It is not depleting us but flowing from the endless well within us.
What we send out,
We receive back.
May they be happy.
May they be safe.
May they be healthy.
May they be loved.
As you are sending this love to someone,
Someone else is sending it right back to you with this meditation or in another form.
Waiting for a few more moments here on anything else that you wish for them.
Then lastly,
We turn our attention and loving kindness towards those we have difficulty with.
Repeat that they also need and deserve the love that they seek.
Even if confusion,
Anger,
Panic and self-centeredness cause them to act the way that they do.
Let's repeat these affirmations together and it may not start as coming from a sincere place but we will try our best.
May they be happy.
May they be safe.
May they be healthy.
May they be loved.
May they be happy.
May they be safe.
May they be healthy.
May they be loved.
Meditating for a few more moments here on anything else that you wish for them.
Envision your loving kindness as an overflowing,
Unlimited spring that cannot run out.
Envision your heart glowing,
Radiant and warm.
Love flowing in every direction.
Reaching all who are currently sick,
Lonely,
Lacking and frightened.
Let us envision their suffering disappearing and their health restoring.
Envision ourselves emerging from the darkness more connected than ever.
Bring your focus back to your breath,
Back to your body,
Back into the room you are in.
Carry these feelings with you.
May all beings be happy,
Joyous and free.
