A warm welcome to you for this loving kindness meditation.
Find your comfortable,
Cozy position.
If you wish you can gently lift your shoulders up to your ears,
Roll them back and down your shoulder plates.
Your chin slightly points to your chest and elongates your spine.
Your hands are resting on your legs or are folded into your lap as you wish.
For this meditation actually you may also lie down if you wish to do so.
And now gently,
Gently close your eyelids and without any effort lift your inner gaze up to your third eye.
It's a place between your eyebrows.
With your mouth slightly open you may wish to exhale deeply a couple of times.
Maybe with a little audible sigh for letting go.
And now allow all the muscles in your body to relax fully,
Especially the muscles in your face,
Your shoulders,
Your chest,
Your hands,
Your belly and your hips are softening now and opening up.
And now bring your full awareness back to your breath and follow it for a few rounds just as it flows in this moment for you.
If you wish you can also place your left hand onto your chest and feel and reconnect with the warmth of your chest area,
Your heart.
The liveliness and pulsating that you are feeling.
And you may leave your hand there for as long as you wish to feel that connection,
To activate that connection.
And keep following your breath.
And your breath is slowly becoming deeper and deeper,
Starting to filling out your entire lungs all the way to your diaphragm at the edge of your ribcage.
Your exhales are becoming longer and longer and your inhales deeper and deeper.
And you may feel how your belly is actually expanding and contracting ever so gentle without any effort.
The deeper you breathe in and exhale.
And you just follow your breath exactly where it flows.
And you may notice how all your senses are actually returning back to you to this very now moment in your life,
To the place that you are at right now.
How your thoughts are quietening down and how you are feeling more and more at peace and relaxed in your body,
Mind and emotions.
And maybe you find yourself in a time and spaceless moment.
Follow your breath for a few more rounds in the rhythm that feels good for you.
Or you may continue with the Ujjayi breath as you wish.
Allow the breath to take you deeper into this now moment,
Into the peace,
Stillness and timelessness.
And you may feel how peace and relaxation are expanding more and more to every cell of your body.
Like a warm wave.
And you're becoming more and more aware of the moment you are in right now.
Fully staying with your soul.
Now gently,
Gently,
Silently in your mind repeat the following five sentences to your beautiful self.
May I be well.
May I be happy.
May I be at peace.
May I be loved.
May I be in abundance.
May I be well.
May I be happy.
May I be at peace.
May I be loved.
May I be in abundance.
Keep repeating those sentences to yourself.
See,
Sense or know how those powerful words are manifesting back into every cell and belief of you.
Now visualize in front of your mind's eye someone or something close to your heart.
A person,
An animal or a place in nature.
And now gently,
Gently repeat the following five sentences to them too.
May you be well.
May you be happy.
May you be at peace.
May you be loved.
May you be in abundance.
May you be well.
May you be happy.
May you be at peace.
May you be loved.
May you be in abundance.
Keep repeating those sentences to them.
See,
Sense or know how those powerful words are offered to them from you.
And now visualize in front of your mind's eye someone you know from the distance.
Like a bus driver,
A salesperson,
A distant neighbor,
Anything,
Anyone.
And repeat the following five sentences to them too.
May you be well.
May you be happy.
May you be at peace.
May you be loved.
May you be in abundance.
May you be well.
May you be happy.
May you be at peace.
May you be loved.
May you be in abundance.
Keep repeating those sentences to them.
And sense,
See or know how those powerful words are offered to them from you.
And now visualize in front of your mind's eye someone you have or had in disagreement with or got disappointed by or hurt.
Someone you don't have a good relationship with.
And repeat the following five sentences to them too.
May you be well.
May you be happy.
May you be at peace.
May you be loved.
May you be in abundance.
There may be resistance or not.
And if there is,
That is okay.
May you be well.
May you be happy.
May you be at peace.
May you be loved.
May you be in abundance.
