You are listening to the Motherhood Unstressed Podcast and I'm your host,
Liz Carlisle.
Thank you for taking the time to take some time for yourself today.
And especially this meditation,
This meta meditation,
Loving kindness,
Which essentially means sending love to yourself first.
And once you have that established,
You can then give love to everything else all around you.
Now,
Because this has been billed as a five minute meditation,
We don't have much time.
So get comfortable and let's take some deep breaths together through the nose and out through the nose.
You can make your breath audible here,
Your jai breath,
Deep breath in and out.
Deep breath in and out.
And once more,
Deep breath in and out.
Squeeze out every last bit of that breath.
Push,
Push,
Push,
Push,
And then take a deep breath in,
Filling your lungs,
Filling your cells with oxygen.
I always love that breath.
I return now to a gentle rhythmic breathing.
It should feel natural.
Your heart rate should be lowered.
You feel the stress melting away out of your shoulders,
Out of your hips and to the floor.
All that matters is that you're here right now.
Your attention is on your breath,
The rhythmic flow,
The sensation of your body rising and falling.
It's the most interesting thing in the world to you right now.
It actually produces pleasure.
So tune in to your body and repeat after me these words in your mind.
May I be filled with loving kindness.
May I be safe from inner and outer dangers.
May I be well in body and mind.
And may I be at ease and happy.
As you think about these phrases,
These words,
Let their meaning wash over you.
If you have to imagine yourself as a small child to truly feel this protection and this love over yourself,
Then do that.
For now,
As you continue to breathe,
I want you to feel that energy,
That loving energy cracking out of your heart space,
Your green chakra and enveloping your body.
You might feel chills.
Your heart rate might increase.
You might have a warm sensation there or maybe no sensation at all,
But tune in just the same.
May I be at ease and happy and breathe that in and around for the next several breaths.
Now I want you to picture someone in your life,
Someone that you love,
Who you care for and who cares for you.
And while breathing intentionally,
Repeat these words and imagine the energy that you feel enveloping this person who's positioned right in front of you in your mind's eye.
May you be filled with loving kindness.
May you be safe from inner and outer dangers.
May you be well in body and mind.
May you be at ease and happy.
Feel this energy circulating through your body and outward around that person.
Connect with them.
Send them all the love from your heart space.
Keep breathing.
You can stay here for as long as you need.
Lay flat on your back.
Go deeper into the practice.
Walk away with feeling completely spent,
Like you gave it your all.
And when it's time to open your eyes,
Smile and feel the benefits of the practice that you just did.
Thank you for joining me.
I'm honored.
Until next week,
Namaste.
