Welcome to this meditation to accept love,
To give love,
Being kind to yourself and kind to others.
We all know the importance of kindness,
So let's express it here in this session.
Getting comfortable,
Letting your shoulders drop down,
All of your worries and concerns can melt away.
Allow the outside world to become distant as you travel inward.
Peacefully closing your eyes,
Tuning in to that nice darkness.
A moment all for you to meditate and become centered.
Feeling kindness is something that is shared between all cultures,
All countries and all ages.
It is the root that ties us all together.
Begin to remember a time when someone was kind to you.
A moment when somebody did something for you without expecting anything in return.
How did this make you feel?
Now know that when you share your kindness,
You are giving this feeling to someone else.
Perhaps in the very center of your heart,
You felt a warmth,
A joy,
A simple delight that comes from within and travels outward.
Opening into your heart now,
The place of love.
Imagine it is like a door and right now the door is closed.
Go ahead and open the door to your heart.
And feel so free to open your heart and accept love coming in.
Feel as if love is attracted to you.
It is spilling into your heart,
Filling you up with a blissful sensation.
Allow yourself to accept love in all its beauty.
And at the same time,
You are giving love,
It is pouring from you in an endless flow.
And you begin to imagine all the people you love,
Their faces come into your mind and your heart is lifted up even higher just by thinking about these wonderful people.
Your love is like a two-way road,
It comes in and it goes out.
And in order to love even deeper,
You must learn to be kind to yourself.
Make sure you speak well of yourself in your mind,
Saying things like,
I can do it,
I am responsible,
I am a good person.
Start having ultimate awareness of any negative things you are saying about yourself.
Just notice them,
Acknowledge them and then replace them with a new thought,
A new thought that is positive.
After some time,
You will learn what is beneficial and what is harmful.
So let's be kind to ourselves now,
Feel free to repeat after me.
I love my body.
I appreciate my mind.
I am kind to myself.
I speak highly of myself in my own thoughts.
I am capable of anything.
Good.
Think of a few affirmations that build you up of your own and say them now.
Wonderful.
Now,
We will finish our meditation by being kind to others.
Think of all the good qualities of people that you know.
All of the strengths that your friends,
Family and co-workers have.
Things that make them good people.
And imagine that you see them now and you are expressing your appreciation for them by telling them what you think their good qualities are.
This is being kind to others.
So if you ever see someone,
A stranger perhaps,
That needs your help,
Offer it without looking for anything in return.
Give freely.
It feels so good to give.
Being kind to others is who you naturally are.
And in return you receive nothing but kindness.
Your life is a perfect example of loving kindness.
To end your meditation,
Please bring your hands up and place them over your heart.
Breathing in and out deeply,
Say I am thankful for my kind heart.
Now open your eyes and just notice how you feel.
When you rise from this meditation,
The first person that you see and interact with,
Make sure to do something kind for them,
Expecting nothing in return.
This is the end of your session.
Well done.
