Welcome,
And thank you for allowing me to be here with you today as we set aside some time for this loving-kindness or meta meditation.
Studies have shown this is a helpful way to reduce self-critical thoughts and behaviors.
When we can direct compassionate feelings towards ourselves or individuals,
We are able to create a mental environment where negative self-judgment is replaced by self-acceptance and kindness.
I invite you to find a comfortable position,
Either with your eyes closed or focused on a point in the room with a soft gaze and take a nice big breath in and let it all go.
Allowing yourself a moment to connect with your body.
Notice the sensation of your body resting against the surface supporting you.
Notice your head,
Your shoulders,
Your back,
Your lower body.
All being supported by the surface you're connected to.
If you have distracting thoughts,
Just notice them come and go.
Gently practicing coming back to your breath.
As you observe your breath,
I invite you to be curious towards your breath.
Notice the temperature.
Can you observe where one breath ends and the next begins?
Just allowing the breath to move in its own rhythm as you follow it.
Notice that with each out breath,
Your body sinking in a little further to the surface you're connected to.
Start by bringing to mind a time where you have experienced glimmers,
Which are the sense of warmth,
Safety,
Or connection.
Allowing that experience to come to mind.
If your mind is having trouble settling in an experience to choose,
Just choose the first one that comes to mind.
Allowing yourself to drop into that moment.
Bringing up as much as you can recall,
Putting yourself back into the situation,
Noticing all the details that arise.
Noticing any neutral or positive sensations within your body,
Connecting with that experience.
Allowing yourself to drop in to this moment.
Now,
Using these phrases,
Silently repeat to yourself,
May I be safe.
May I be well.
May I be healthy.
May I be at peace.
May I be happy.
If you have distracting thoughts,
Just notice them come and go.
Returning to your breath and following the sounds of these words.
May I be safe.
May I be well.
May I be healthy.
May I be at peace.
May I be happy.
While you say these phrases,
Allowing yourself to connect with the intention that they express.
May I be safe.
May I be well.
May I be healthy.
May I be at peace.
May I be happy.
Continuing to extend these warm connections towards yourself.
May I be safe.
May I be well.
May I be healthy.
May I be at peace.
May I be happy.
Take a moment to notice any body sensations arise.
Observing and extending gratitude towards yourself in this practice.
I encourage this practice every day and building towards loving kindness to friends or loved ones and eventually a difficult person you may have encountered.
Whenever you're ready.
You may gently open up your eyes if you haven't already.
Take a nice big breath.
Thank you so much for allowing me to be here with you today.
Be well.
