Hi friend and welcome to this loving kindness meditation.
I hope you've found a comfortable seat in a quiet place where you can be free from distractions.
Hold your spine neutral and tall.
And start by placing your right hand on your heart and your left hand on your belly.
Just feel the sensation in your hands with every breath you take.
Don't alter or change the breath.
Just sense what it's feeling like right now in your body.
And feel free during this meditation to either keep your hands there or maybe have them rest comfortable in your lap.
Also feel free to close your eyes or gaze softly at the earth ahead of you if that's more comfortable for you right now today.
As you breathe slowly in and out through your nose,
Spend some time with attention on your breath.
Without forcing,
Gently nudge your way into a longer inhale breath and a much longer exhale breath.
Let your breath get quieter as your body softens a bit and your mind too gets quieter.
And now at the center of your heart,
Imagine a source of radiant,
Soft,
Warm,
White light.
The light is alive,
Vibrating,
Pulsing.
Feel the light with your body,
Its warmth,
Its movement,
Its energy.
It's that limitless source of love,
Positivity and well-being within you.
And because it's limitless,
You can share it.
Light before you someone with whom you'd like to share this light,
Someone you know,
Someone you care for,
Someone you love.
Sit them directly across from you.
They're sitting just as you are,
Their spine tall and neutral,
Their hands in their lap or maybe on the heart and belly.
And you can see them breathing.
You can sense the rise and fall of their chests.
And now because you love this person so much,
You decide to send them four wishes.
And with those wishes,
Also your light.
Say silently to yourself,
May this person have happiness and all the causes of future happiness.
And as you send them this wish,
You also imagine light traveling across all space and time from your body to theirs,
Filling them up with light.
And then you say to yourself,
May this person be free from all their pain and suffering and all the causes of their pain and suffering.
And as you send them this wish,
You equally send them more light.
The light is now filling their entire torso with well-being.
And then you say to yourself,
May this person never be separated from joy.
May they always be immersed in joy,
Never touched by pain.
And again,
Imagining more lights sent over with this wish.
The light is now filled up their arms and their legs.
And then you say to yourself,
May this person live always in a state of contentment,
Free from all their grasping and free from aversion.
And again with this,
You send over even more light with this wish.
It fills up their neck,
It fills up their head.
Their entire body is now glowing with light.
Because of all the well wishes you sent,
Your loved one,
Your friend is now glowing.
You see them having received your wishes and you understand that they're happy,
Free from pain,
Filled with joy and contentment.
The light is so bright that it bounces back to you.
Your own light now is even brighter than before.
Now rest in the presence of this light and rest in the sensation in your body.
Maybe sensing how it feels to see your friend,
Your loved one so happy and so free.
And recognizing that it's by sharing with others that we experience this fullness and our light becomes even brighter.
And also recognize that you are whole,
You're perfect and you have everything that you need.
Sending you love and light.
Namaste.
