Welcome.
My name is Mary Kay and I so appreciate you choosing to meditate with me today.
In our time together today,
We will be doing a loving-kindness meditation.
A loving-kindness meditation is where we mindfully send love and compassion to yourself and others.
This is an excellent practice for when you're going through a challenging time or a conflict and also for when there's people you know that are suffering and they could use your support,
Your love and compassion.
So let's begin.
I invite you now to get really comfortable.
Do keep your spine straight.
Close your eyes softly to avoid any outside distractions.
Soften your lips and begin taking some long slow deep breaths.
Inhaling to the silent count of five and exhaling to the silent count of six.
Taking long slow deep breaths is a signal for your body to relax and your nervous system to calm down.
Take a long slow deep breath in through your nose,
Into your heart and into your belly and simply surrender as you exhale and allow your breath to carry away any stress,
Any tension,
Any fears.
When you notice you are distracted and have a thought,
Come back to your breath.
Come back to our focus.
Back to my voice.
As you breathe,
Turn your attention inward and notice how your chest expands and contracts.
With each breath,
Give yourself permission to fully relax,
Letting go of anything you did before this meditation and anything you'll do after.
And let go of any expectation you had about meditation and just drop deeply into this present moment right here,
Right now.
Breathing deeply and be open to the possibilities of what may come with this deep state of relaxation.
As you breathe,
Feel gratitude for taking time for your own healing,
For your practice of self-care and tranquility,
Allowing your body to surrender to a deep meditative state,
Releasing stress and allowing your body to heal.
And with your breath,
You tap into inner peace.
Take another deep slow breath in,
Making it your deepest breath and feel your lungs completely.
Releasing your breath and feel tension in your body begin to melt away.
Returning to your regular breath with its natural rhythm and depth and let your body and breath be relaxed.
I invite you now to begin to focus on your ability to use your imagination and visualize a warm peaceful glowing light cascading down from the heavens.
This light is filled with love,
Compassion and kindness.
Visualize the light and vivid detail glowing all around you,
Surrounding you and protecting you.
Envision your room filled with light.
As the light passes over your body,
It relaxes every muscle from the top of your head all the way down to your toes.
You feel this light bringing you a sensation of loving kindness to your body,
To your mind and to your soul.
And the liquid light is helping you feel comfortable,
Safe and secure.
Feel the light now enter the top of your head,
Relaxing your scalp and your forehead.
Warm liquid light washes over your face,
Softening your eyes and all the muscles around your eyes,
Relaxing your cheeks and ears.
Unclench your jaw and relax your tongue.
The light penetrates your neck and you feel your throat softening.
This light is moving energy through you.
See in your mind and feel the warm glowing light moving downward.
Tension is melting out of your shoulders,
Dropping your shoulders away from your ears.
The light is flowing down your arms,
Relaxing your elbows and hands and dripping off each one of your fingers.
With each breath,
Your chest and abdomen feel fully supported and protected by this glowing calming light.
The peaceful light revitalizes every cell,
Tissue and organ.
Feel the healing light circle and linger at your heart.
It penetrates your heart,
Bringing a strong sense of love and gratitude to your soul.
Go within and shower yourself with love and compassion.
Know that you are doing your best in every situation and embrace this moment knowing that you are here to rejuvenate and replenish and gain a renewed sense of strength.
Release tension from your upper back and your mid and lower back and feel the light cleansing you as it continues to flow.
Your thighs are melting into the surface and you relax your knees and your calves,
Your ankles and feet.
Stress and tension melts away as you are surrendering into this light.
Now bring your attention back to your heart and imagine the green light radiating from your heart.
It's growing brighter and more vibrant with each breath.
Green is the color of our heart chakra.
So as you breathe in,
Imagine this green loving energy flowing into your heart.
And as you breathe out,
Let this energy flow from your heart,
Spreading love and compassion throughout your entire body.
Breathing in and out of your heart,
Green peaceful loving light.
When we go through difficult times in our life,
It's so important to focus on self-care and love.
It is healing to place our attention on peaceful positive thoughts.
Healing can come from our intention of sending love to yourself and others.
Love from within us with intention can heal our relationships,
Heal our friends,
Our family,
And our world.
So we will begin our practice of loving kindness,
As loving kindness is a quality of the mind and heart.
So focusing your energy on your heart.
And as I speak,
Develop the spirit of these thoughts and begin to bring to mind someone or several people that you love.
Visualize surrounding them in this healing light.
Picture them in your mind's eye standing right in front of you.
We will send each of our loved ones loving kindness.
So repeating the following phrases in your mind and say their name as you send love right into their hearts,
Saying their name with each statement.
May you be safe.
May you have a calm,
Clear mind and a peaceful loving heart.
May you be physically strong,
Healthy,
And vital.
May you be free from any suffering.
May you experience love,
Joy,
And wisdom.
May your heart open with kindness and peace.
May you be filled with the spirit of loving kindness.
It is beautiful and easy and so healing to direct loving kindness to the people we love and your energy flows freely with this love and compassion.
Now with the same love and intention that you sent your loved ones,
Place your attention on you and think about yourself fully embracing,
Soothing yourself,
And say your name as you repeat these phrases in your mind.
May I be safe.
May I have a calm,
Clear mind and a peaceful loving heart.
May I be physically strong,
Healthy,
And vital.
May I be free from any suffering.
May I experience love,
Joy,
And wisdom.
May my heart open with kindness and peace.
May I be filled with the spirit of loving kindness.
Feel a sense of compassion for yourself,
For your struggles,
Your strengths,
Your weaknesses,
And your successes.
To experience deep healing,
Think of someone that is going through a difficult time.
Someone that you would like to lift up and send them healing and peace.
You can also think of someone you may have a conflict with.
Someone who may be hurting your heart.
And choose in the person that you want to send love and compassion to.
We will send them loving kindness with the intention of sending them peace,
Comfort,
And healing.
Sending them loving kindness moves energy and ripples through the atmosphere,
Inspiring peace for the people that are suffering,
And inspiring peace for anyone you have a conflict with as it will heal your heart as you send them your compassion and love.
So thinking of this person,
Imagine them right in front of you.
Imagine surrounding them in peaceful loving light and sending these phrases from your heart to their heart.
Picture them and silently say their name as you repeat.
May you be safe.
May you have a calm,
Clear mind and a peaceful loving heart.
May you be physically strong,
Healthy,
And vital.
May you be free from any suffering.
May you experience love,
Joy,
And wisdom.
May your heart open with kindness and peace.
May you be filled with the spirit of loving kindness.
Feel tension melt away as you send unconditional love from your heart to theirs.
It's a practice of kindness for yourself and others that heals our world.
You have the ability to change from a negative thought to a positive thought.
Know that you are not the sum of your circumstances.
You are the sum of your choices.
So choose to live in alignment with what is truly important to you.
Choosing to love deeply.
Choosing to breathe deeply.
Choosing to laugh and feel joy and live with passion.
Being courageous.
Choose to make strong meaningful connections and know that you can be the change you wish to see in this world.
You can carry this sense of peace with you throughout your day.
Whenever you feel disconnected or stressed,
Take a moment to return to your breath and your heart.
There is so much power in love and by practicing this meditation you can keep your heart filled with love,
Open,
And balanced.
So keeping your eyes closed for a few more moments as you let this healing meditation integrate into your cells,
Tissues,
And organs.
And as we integrate,
I thank you for taking your time to meditate with me today and give yourself gratitude for cultivating more peace and healing and love and kindness into your heart so you can share it with the world.
I am so honored that you took your time to meditate with me and I send you so much love,
Compassion,
And healing from my heart to yours.
Namaste.
