Welcome to this loving kindness meditation.
I'm so glad you're here.
Let's jump in and get started by sitting comfortably.
Find a place that feels good to sit,
Whether your feet are on the floor or as my teacher used to say when I was little crisscross applesauce or some people like to lie down.
Whatever works for you.
This is your meditation in your time.
However you find yourself sitting,
Hold your back neutral and tall but feel free to soften your front.
Let your hands rest comfortably in your lap and if it feels good close your eyes or gaze softly at the earth in front of you.
As you breathe slowly in and out through your nose,
Spend some time with your attention on your breath.
Without forcing,
Gently nudge your way into a longer inhale and a much much longer exhale.
And now let your breath get quieter as your body softens a bit and as your mind gets quieter too.
And now at the center of your heart imagine a source of radiant soft warm light.
This light is alive and it's vibrating and it's pulsing.
And feel the light with your body.
Feel its warmth,
Its movement,
Its energy.
Feel this light,
This limitless source of love and positivity and well-being within you.
The best part about this light is because it's limitless you can share it.
Now in other meditations I'd invite you to think of someone with whom you'd like to share this light.
But today I'm inviting you to share it with yourself.
Now that might seem a little odd but just stay with me here.
Imagine you sitting directly across from you,
Sitting just as you are,
Spine tall and soft front,
Hands in your lap.
And as you gaze at yourself you see yourself breathing.
You can see the rise and the fall of your chest.
Now take a moment and notice what's beautiful about you.
What do you see?
Is it your eyes or your smile?
Or maybe you have a beautifully shaped face or soft fragile shoulders?
Or maybe big strong hands?
Or maybe your hair just looks great today.
Whatever it is look upon yourself lovingly and send yourself that shining radiant light from your heart.
Say silently to yourself,
May I have happiness and all the causes of future happiness.
And as you send this wish you imagine light traveling across all space and time from your body to your body filling you up with light.
And now as you look at yourself you can say to yourself,
May I be free from pain and suffering and all the causes of pain and suffering.
And as you send this wish you send more light and the light is now filling up the entire torso with well-being.
And then you say to yourself,
May I always be immersed in joy and free from pain.
Again imagine more light shining from your heart to you and that light fills up the arms and the legs.
You're getting brighter and brighter.
And now you say to yourself,
May I live always in a state of contentment free from all grasping and free from confusion.
And now send over more light with this wish and fill her up her neck and her head.
The entire body is now glowing with light.
Because of all the well wishes you sent Because of all the well wishes you sent you are glowing.
You see yourself having received your wishes and you understand that you are happy.
You are free from pain.
You are joyful and you are content.
The light is so bright that it bounces back to you making your own light even brighter.
Take some time now to rest in the presence of this light,
Your light,
And rest in the sensation in your body.
How does it feel to see yourself so bright?
Take a moment to experience the fullness of you.
The fullness that's always there for you to tap into whenever you want.
As we close this time together remember that you are whole,
You are perfect,
And you have everything you need.
When you're ready I invite you to place your hands on your heart and thank yourself for caring enough to practice today.
Thank yourself for resourcing yourself with love and joy and peace.
When you're ready open your eyes.
Welcome back.
