Hello everyone.
Thank you for listening and practicing with me today.
Today we're going to do a loving-kindness meta meditation where we cultivate love for ourselves and others,
Sending our energy out in all directions for the benefit of all beings.
So to begin,
Please find your meditation position.
It can be seated,
Standing,
Or laying down.
Whatever is calling to you today in this moment.
And when you're ready,
Begin to soften your gaze.
Perhaps close down the eyelids and draw your awareness in and down towards your heart center.
Just noticing how it feels today in this moment.
Taking a deep inhale into your chest and exhale,
Sigh out the mouth,
Grounding down as we prepare to send loving-kindness to multiple people in multiple ways in this session.
So to begin,
We'll send some loving-kindness first and foremost to ourselves.
You can repeat the following phrases either out loud or in your mind's eye.
And please feel free to adjust the words to whatever really resonates with you now.
So we say to ourselves,
May I be happy.
May I be healthy.
May I experience peace and know true belonging.
Setting those words land with you.
And again,
May I be happy.
May I be healthy.
May I experience peace and know true belonging.
A deep inhale through the nose and exhale out of the nose as well,
Just grounding down here,
Noticing how it feels to send well wishes and love to yourself.
And expanding off of that energy,
Bring to mind someone or something that you love.
No matter where in the world they are,
Draw them into your mind's eye and they're with you here.
And we'll send those same words of loving-kindness out to this person or thing that we love,
Saying may you be happy.
May you be healthy.
May you experience peace and know true belonging.
Really bringing them to mind,
Noticing how it feels to send out this energy of loving-kindness.
And again,
May you be happy.
May you be healthy.
May you experience peace and know true belonging.
Beautiful.
Sensing the connection between your heart and another.
And now we'll expand this love,
Knowing that it's a limitless well of inspiration and connection.
And to begin,
We'll think of all of the people in the space that you're in,
Perhaps an apartment building or a street where there are a couple of people just in your immediate surroundings,
Sending love out to these people that you share space with.
Loving-kindness,
Peace,
And happiness to all the people in your space.
And then we'll begin to expand this love,
Perhaps to the town that you're in or maybe even stretching it out towards a provenance or state,
Thinking of all of the people,
The things,
The animals,
Sending loving- kindness,
This limitless well of connection and love.
Beautiful.
And now we're going to send loving-kindness to the whole world.
Sometimes it's nice to imagine the ball in front of you.
Perhaps you can bring your hands together,
Palms facing up,
Out in front as if you're both giving and receiving and offering.
And imagine the globe floating above the palms,
Sending the loving-kindness from your heart space.
And just repeat after me.
May all beings everywhere be happy.
May all beings everywhere be healthy.
May all beings everywhere experience peace and know true belonging.
May all beings everywhere be happy.
May all beings everywhere be healthy.
May all beings everywhere experience peace.
And may all beings everywhere know true belonging.
And when that offering feels complete,
You can bring your hands over one another and over your heart space.
Feeling the warmth of your hands resting against your chest.
The gentle rise and fall of inhalation and exhalation.
Allowing whatever arises in the body to be there.
Simply witnessing the experience of giving and receiving loving-kindness.
And if you'd like,
You can place your hands back down onto your lap or on either side of you.
And you can join me in a small chant that sends loving-kindness out to all beings.
This closes out our practice today.
Inhale deeply.
And exhale fully.
And we'll inhale for the chant.
And we'll exhale for the chant.
Peace,
Peace,
Peace,
Shanti,
Shanti,
Shanti.
You can bring your hands up to your heart center once more if you'd like.
Take a moment to honor yourself and your practice.
And thank yourself for showing up today to spread love to yourself and others.
Thank you.
I look forward to practicing with you again soon.
Take care.
