Hello dear and welcome to meditation.
This meditation is focused on creating love and kindness towards others and in the end we're gonna focus the love and kindness,
The energy of matter towards ourselves.
So let's begin by finding a comfortable spot,
Sitting or laying down,
Whatever feels more comfortable to you.
Rest your hands on your lap,
Palms facing up or down and let's start by taking a few deep breaths,
Inhaling through your nose and exhaling through your mouth.
Let's take another one,
The last one.
Deep breath,
Deep in-breath through the nose,
Hold it for a bit at the top and then release all attention at the exhale.
Let's begin by bringing a person to mind that's close to you and it's easy to feel love too.
It could be a family member,
A friend,
A spouse,
A partner or even a pet.
As you think of this person,
Silently repeat the following phrases to yourself.
May you be happy,
May you be healthy,
May you be safe and may you live with ease.
May you be happy,
May you be healthy,
May you be safe and may you live with ease.
Take a few moments to really send these wishes of love and care to this person.
Imagine that these phrases are like warm,
Comforting beams of light wrapping around them and filling them with love and with care.
Really feel how your heart opens,
Feel the connection towards them,
The gratefulness and the compassion.
Next,
Bring to mind someone who is neutral to you,
Someone you don't have a strong connection to,
Not strong feelings about one way or another.
As you think of this person,
Silently repeat the phrases to yourself.
May you be happy,
May you be healthy,
May you be safe and may you live with ease.
May you be happy,
May you be healthy,
May you be safe,
May you live with ease.
Again,
Take the time to really feel the wishes,
Really feel how much you want them to be happy,
Healthy,
Safe and having a life that's lived with ease.
Really feel that love and that mutual connection towards them.
Maybe you don't even know them personally,
But still you want them to be happy like everyone.
Feel how your heart becomes more open,
Feel how it relaxes your body and how wishing them to be happy makes you happier as well.
Now,
Let's come to a more challenging person,
Ourselves.
A lot of times we're really hard on ourselves.
It's easy for us to love others,
To be grateful for beautiful connections and to want your loved ones to be happy and safe,
But we're so harsh on ourselves.
We're criticizing ourselves for small mistakes.
We're not opening our heart to ourselves and giving ourselves the love we really want,
We really need.
Yes,
We really need to give ourselves the love,
Because if we cannot love ourselves,
We cannot love others in the same way.
We cannot really open our hearts completely.
If we are not connected to the heart space in our own body.
So,
Bring your attention to yourself.
Maybe take a deep in-breath again,
Because you already feel your heart is closing,
That's okay.
Maybe your heart stays open,
That's beautiful,
But for a lot of us,
If we think about ourselves,
The heart starts to close a little bit.
So,
Let's breathe in through the nose,
Deep inhale and exhale the stress out.
Let's do that two times more.
Last time,
Breathing in really deeply,
And releasing everything.
Let's imagine a picture of ourselves.
Maybe it's a picture of our current self,
Or maybe it's already a few years ago,
Or when we were a child,
Or maybe it's our future self.
Let's really imagine the picture of ourselves.
Vividly imagine this picture,
And try to feel the energy of the person you see,
Yourself.
Really feel yourself.
Feel into your struggles,
Your accomplishments,
Your goals,
And your motion.
Really feel this person as whole,
This beautiful person that is you,
And repeat these phrases,
May I be happy,
May I be healthy,
May I be safe,
And may I live with ease.
May I be happy,
May I be healthy,
May I be safe,
And may I live with ease.
Feel a love in your heart,
Feel a compassion,
And if you feel your heart is closing again,
Then maybe bring back to mind the person that was easy for you to feel love to.
Your spouse,
Or your friend,
Or your mom,
Or your dog.
Whatever it was that it was easy for you to feel love to,
Use that person as a symbol to open your heart again,
And then focus that opened heart on yourself.
May I be happy,
May I be healthy,
May I be safe,
And may I live with ease.
May I be happy,
May I be healthy,
May I be safe,
And may I live with ease.
Really feel that love and compassion you're sending towards yourself.
Feel a loving beam of love and light surrounding you,
Filling you with warmth and comfort.
If your mind begins to wander,
Gently bring your attention back to your breath,
And the phrases you are repeating.
May I be happy,
May I be healthy,
May I be safe,
May I live with ease.
Let's slowly return to our body.
Feel the ground you're sitting on,
Your feet touching the floor,
Your hands resting gently on your lap.
The breath is flowing in gently through your nose,
And coming out through your mouth.
Feel into your body and your emotions.
Has something shifted?
How does your heart space feel?
Does it feel more open?
If so,
It's beautiful,
But if not,
That's okay as well.
We are all practicing,
We are all on the same journey,
Coming back to ourselves more and more.
If you're ready,
Gently start to open your eyes,
Looking around with a soft and gentle view,
Calm mind,
Calm body,
And compassionate heart.
Have a wonderful day.
Goodbye.
