Welcome to today's meditation session and today we gonna focus on a loving kindness meditation so come to a comfortable seat.
Just finding any comfortable seat straightening your spine.
Noticing your shoulders and just noticing your sitting bones touching your seat.
Noticing your feet touching the ground.
Lowering the chin slightly so the back of the neck is long.
If you like you can just rock backwards and forwards a few times and from side to side just finding your center in your seat.
And then settling into your seat.
Starting to notice your breath coming in and out through your nostrils.
Just observing the natural rhythm of your breath.
Without judging or changing anything.
Noticing the quality of your breath today the depth.
Starting to observe sensations.
Noticing where you can feel your breath most maybe you can feel the belly rising and falling with the rhythm of your breath.
Maybe you can notice the ribcage expanding with your inhales.
Or maybe just noticing the air coming in through your nostrils and out through your nostrils.
And if you like and if it feels comfortable you can add a count to your breath counting to four on the inhale and four on the exhale.
So even breath making the inhale as long as you exhale.
Try not to force your breath.
Feeling as naturally as you can.
You can rest your palms anywhere where it is comfortable.
Noticing your hands gently on your thighs or your knees or in your lap.
Any thoughts coming up gently bring the awareness back to your count to your breath.
You can continue with the four.
With the four and four rhythm of the breath or if you like and if it feels comfortable lengthening your exhale to a count of six or eight.
Five,
Six,
Seven,
Eight.
Remember you can always come back to your four and four rhythm of the breath.
And finishing your longer exhales and coming back to your natural breath.
And today we're gonna practice a loving kindness meditation which comes from the Buddhist tradition and it's focused on cultivating kindness and compassion.
So for this meditation if you like you can place one hand on your heart center or just again keep your hands gently rested on your knees or your thighs.
In this meditation we're gonna bring our intention towards well-being and we're gonna start with ourself.
So in your mind's eye maybe with your eyes closed deeply connecting with yourself,
Connecting with your heart.
And you can silently repeat to yourself after me may I be safe,
May I be healthy,
May I be happy,
May I live my life with ease.
And just taking this info moment.
You can place your hand back on your knees or your thighs or keep it on your heart center.
And bring someone to your mind's eye that you deeply care about,
A loved one,
Family member,
Your partner,
Can even be a pet.
Take a moment to choose a person.
And again silently repeating after me sending all the kindness and good wishes to that person.
May you be safe,
May you be healthy,
May you be happy,
May you live your life with ease.
And then letting go of that person and bring someone.
To your mind's eye that you don't know very well.
It could be someone who works in the shops,
In the cafe,
Someone you just met.
And taking a moment to choose a person.
And with that person in mind again repeating after me may you be safe,
May you be healthy,
May you be happy,
May you live your life with ease.
And sitting with that energy for a moment.
And the next step in the meditation,
So letting go of that person,
Might be a little bit harder.
So we're gonna bring someone to our mind's eye,
Someone to your attention that you have some difficulties with.
Maybe even had an argument or someone who's constantly pushing your buttons.
So take a moment to think of a person that you struggle with.
Bringing that person to your mind's eye.
And then again repeating after me,
May you be safe,
May you be healthy,
May you be happy,
May you live your life with ease.
And letting go of that person.
We're gonna extend our loving kindness meditation for ourselves and for your community,
For the rest of the country and the whole of humanity,
The whole world.
And then repeating after me,
May we all be safe,
May we all be healthy,
May we all be happy,
May we all live our lives with ease.
Just connecting with that intention to send out best wishes,
Kindness from your heart to the rest of the world.
If you like you can place both hands on your heart center now.
Noticing the effects of the practice today.
Taking your palms together in front of the heart center.
Bowing your forehead towards your fingertips.
If you still have your eyes closed you can gently open the eyes now.
Just looking down to your hands,
Down to the floor.
Taking your hands back down,
Maybe bringing the palms down towards the floor if you're sitting on the floor or just back on your knees or your thighs.
And taking a moment to notice the effects of the loving kindness meditation and hopefully that has set the intention for your day and you have a wonderful,
Easy and happy day.
And I hope to see you soon.
And as always let me know if you have any questions send me an email,
Give me a call,
Send me a text message.
Just reach out if you have any questions at all.
Thank you.
