Welcome to this meditation on loving-kindness.
To get started,
Find a comfortable posture and take a moment to close your eyes.
Bring your awareness to your heart center.
In your heart center,
See a wide and empty field in which you're sitting in the middle of your yoga mat,
About to prepare for your meditation.
Start to wish love and goodwill towards yourself for,
First of all,
Taking the time to practice today.
Sink into the feelings of gratitude emanating from your heart area.
Also begin to reflect on your spiritual journey and reflect upon some of the benefits your practice has had on your life.
As you continue to feel thankful for your spiritual practice,
Now see one of your old spiritual teachers off in the distance approaching you.
This could be an old yoga teacher or a monk or mentor that has provided you with a lot of guidance on your path.
As they approach you,
Start to feel gratitude for their practice and for their guidance.
As they sit next to you on this vast,
Empty field,
Start to wish them happiness as they pull their mat beside you and meditate with you in the center of your heart.
In this field of your heart,
You now see your fellow students along your spiritual path.
These may be participants on a recent meditation treat,
Or a yoga class,
Or a monastery or temple,
Or any other spiritual community.
See them sit next to you,
Making the empty field around you a little less empty.
Begin to wish all these students happiness and thank them for sharing their journey with you on their path,
Just as you share yours with them.
The field in your heart is large enough for more people and practitioners.
So visualize more people that you've met in your practice that you may not know too well.
And visualize them sitting around you and wish them happiness on their path.
Expand your awareness further to now include a whole community of practitioners.
There are many online listeners right now practicing meditation.
And although you've never met them before,
You all benefit from this wonderful practice of meditation.
So wish them all happiness and peace on their journey.
And see the field of love in your heart expand even more as they begin to sit down and practice with you.
Feel the collective energy of all your spiritual friends and practitioners surrounding you,
Practicing loving-kindness with you.
Feel this amplified unity and love all around you.
And while the love from your heart feels expansive,
Just know that this all started from you.
And this feeling can be accessed at any time throughout your day.
As we end today's practice,
Once again thank yourself for taking the time out of your day to do this meditation and honor yourself.
Thank you.
