Hi everyone,
This is Alejandra with Malibu Meditations Journey and I'm here to guide you in a meditation for loving kindness.
And we're here to do a short meditation.
We're going to do a meditation on loving kindness and this meditation is to not just promote inner peace but to activate your heart and bring about some feelings of love and compassion.
Love and compassion to yourself as well as love and compassion to others.
And this is going to be very simple.
We're going to be doing mostly mindfulness and then bring awareness into the energy centers related to kindness.
These energy centers are mostly the heart.
Your physical heart is controlled by your energy heart.
We're also going to activate our crown chakra,
So this center here that is in charge of those feelings of peace and oneness that we have and to bring about a greater compassion towards others.
So with that said,
I hope you're sitting comfortably at home and just close your eyes gently.
If at any point you need to open your eyes,
Know that this is okay.
And throughout all of this meditation,
You may have thoughts coming into you,
Emotions and other kinds of distractions.
So start making peace with that.
There's no need to try not to think.
And instead you're going to bring awareness towards your breathing.
Allow your breathing to be your guide.
You will allow your breathing to be like the tour guide in the middle of the jungle.
And you're going to follow that breath.
Just allow your breath to be the way it is.
There's no need to make it deeper.
There's no need to make it longer or shorter.
Just bring awareness to your breath,
A gentle awareness.
And follow that breath all the way to the top.
And you follow the breath all the way to the bottom.
Allowing breath to be in the way it is and allowing this moment to be the way it is.
So as you inhale and exhale,
You soften up and find a way to soften your body.
Maybe soften in your eyes while you keep most of your attention on your breathing.
Soften your eyes,
Allowing your elbows to fall back into the eye socket.
And the back of your neck,
Gently tucking your shin in.
Just bring awareness to your ears and to your toes and soften this area,
Relaxing.
Relaxing your scalp.
And if at any point you find yourself drifting away,
Bring awareness back into your breath,
Dropping any judgment and dropping any label.
It is natural to think,
So make peace with your mind and come back to breath.
So the trick is to always come back to breathing like waves crashing in the ocean,
Like waves crashing on the sand,
Coming back again and again to your breath.
Soften your face,
Soften your mouth,
Maybe allowing for a gentle smile on your face,
More like an inner smile.
Allow your arms to fall heavy on your lap,
Relaxing,
Releasing your wrist,
Almost as if your hands and your arms were just turned off and you go from tension into relaxation.
You may notice that as you soften your body,
Your mind will follow.
You may notice that as you soften your body,
Your breath becomes more relaxed and it may even become deeper.
Bring awareness into your chest and relax your chest.
And relax your back and notice your back against your back rest or whatever it might be.
And softening your abdominal area,
Your stomach,
Just letting go of the belly.
Releasing the space you came for breathing as you soften your tummy.
And then bring relaxation into your hips,
Allowing your hips to relax,
Your glutes to relax,
Allowing your legs to fall heavy.
So instead of holding up,
Just fall into yourself.
And all this time,
Most of your awareness is on your breath.
Most of your awareness is just following that breathing as if this was the person you have a crush on and you're just following this breath.
And the rising and the falling of your body as you breathe in and out.
And you bring awareness into the sounds around without having to try to control them.
Just yield to the sounds and yield to your environment,
Becoming simply an observer.
You are observing this moment as is.
Relax your face.
Soften.
And gently bring awareness to the center of your chest.
In the center of your chest,
You'll find your heart chakra.
And whether you can find it or not isn't a matter.
Just bring awareness to the center of your chest.
And if it helps you,
You may gently touch the center of your chest with your left hand.
Just a gentle touch,
Just to bring awareness to this area,
Just to activate this area.
And you bring your hand down and relax,
Let it go.
And keep awareness of your breathing right where you just touched.
Notice that rising and that falling of your breathing right in that area.
And I invite you to imagine that right in the center of your chest,
You had nostrils.
And that you could breathe through these nostrils.
Just using the power of your imagination.
As you breathe in,
Just gently,
Mentally repeating,
I am breathing in,
Love.
As you breathe out,
I am breathing out,
Love.
Gentle smile on your face.
Breathing in,
Love.
Breathing out,
Love.
It may help you to think about someone that you love.
And allow yourself to feel that love for that person.
Imagine that person in front of you.
And allow yourself to feel that love and feel it right there in the center of your chest.
And as you feel that love right there in the center of your chest,
Imagine that you could inhale that love right into your heart.
Just feel that love for that person and imagine that person smiling back at you.
So as you inhale,
Just breathe in that energy of love.
As you exhale,
Imagine that you could just exhale from your heart that love back to your beloved one.
And smile at that person.
And smile at that person.
And keep breathing in and out,
Natural breathing,
You're not controlling your breath.
As you breathe in,
May I be filled with love.
As you breathe out,
May this person be filled with love.
Just keep repeating this every time you inhale and exhale.
Now imagine more people,
More people you love.
And feel the love you have for all of them,
As if they were all right in front of you.
And feel their love for you.
And as you breathe in,
May I be filled with love.
As you breathe out,
May they be filled with love.
And see if you can imagine even more people,
Even some people that you may not know.
See if you can just inhale love in and as you breathe out,
Project that love from your heart out as a beautiful pink light.
May everyone feel love.
And allow for that expansion on your chest,
Allow for that sensation that's building up in your heart.
Gentle smile on your face.
Take a deep breath into your heart and hold on the top.
And bring awareness to the top of your head as you exhale.
Be aware of the heart and the love you feel as you inhale.
Hold.
Be aware of your crown,
Top of your head,
As you exhale.
Once more,
Be aware of the heart and inhale and hold.
Be aware of your crown,
Top of your head,
And exhale.
And stay right there on your crown,
Top of your head.
And imagine that you have now nostrils right there on the top of your head.
And imagine or have the intention that you're breathing through the top of your head.
As you inhale,
Imagine that you're inhaling peace and you may even say,
I am inhaling peace.
As you exhale,
I am breathing out peace.
And imagine that all of this is happening right through the top of your head.
Breathing in peace into your crown and breathing out peace through your crown.
You may imagine also a beautiful white light as you breathe in.
And this white light being projected out through your crown as you breathe out.
And think of all those people you love in front of you.
And think at the same time of a moment that you experience great peace,
Stillness.
Have intention to breathe in that stillness,
That peace into your system through your crown.
And when you exhale,
Projecting from your crown a light to them,
Beautiful white light,
May they experience peace.
Breathe in through your crown and peace out to those you love.
And as you continue to do these,
Notice the sensations,
The feelings,
And especially notice the stillness within you.
Think of all the people but keep the energy.
And be aware of both your heart and your crown as you inhale deeply and hold.
And exhale completely and hold.
Heart and crown.
Be aware of your heart and your crown,
Inhale and hold.
Imagine golden light shining out of these areas to the whole world.
May I experience peace as you breathe in.
May everyone experience peace as you breathe out.
And just do these several times.
Take a deep breath in into your heart and your crown.
And imagine as you exhale light shooting up from your crown.
Bring awareness to some space,
Some area above your head.
Imagine a beautiful light.
And stay in that space.
And in this space,
Just be aware of breath breathing you.
Just breathing into that light.
And relax and simply echo.
Allow your consciousness to expand.
Allow the moment to be as is and whatever comes,
Just simply observe.
Dropping any judgment.
Dropping any labels.
Just observe.
And let go.
And just be aware.
Then with your next inhalation,
Bring awareness back to your crown,
Top of your head.
With the next inhalation,
Bring awareness back to your heart,
Center of your chest.
And imagine beautiful light projected out through your heart.
Imagine an image of yourself happy,
Healthy,
Strong,
Peaceful.
Imagine your family,
Your relatives,
Your loved ones being happy.
Wish them good.
Wish for them whatever you wish for yourself.
Then imagine the whole world living in harmony and peace.
And then once again be aware of your heart.
Inhale.
And as you exhale,
Imagine roots of light coming down to the end of your spine and the soles of your feet down to earth.
Imagine yourself with deep roots of light connecting you to Mother Earth.
And with that light,
With those roots,
Just send a positive message to Mother Earth.
Imagine like,
May Mother Earth be blessed with beauty,
With healing,
With progress,
With love and kindness.
And feel your roots of light.
And feel your roots connected to the roots of those you love.
And bring awareness back into your heart.
And you take a deep breath in.
And open your eyes.
And welcome back.
Thank you for meditating with me.
Until I see you again,
May you be in peace.
