Please join me in this meditation to extend kindness to the earth,
And in this way,
Practicing developing the quality of kindness in our own hearts,
Beginning now by finding yourself in a comfortable position.
You might check if the posture that you've chosen is really the most appropriate for you at this time.
Finding a way to position the body that allows for some gentleness and kindness.
Relaxing the jaw.
Relaxing the eyes.
Bringing awareness through the face,
The muscles that line the cheekbones,
That wrap around the ears and the skull.
Inviting a quality of stillness and ease,
Releasing any tension that is excessive.
Moving downwards through the throat and the neck,
Easing tension now through the shoulders,
The backs of the shoulders,
Down the spine,
As well as the front of the shoulders,
The collarbones,
All the way down through the arms,
The elbows resting lightly,
The hands loose,
Holding no tension,
Releasing tension now through the chest and the belly,
Allowing the belly to extend,
To loosen its gripping,
To hang,
Feeling into the hip region,
The pelvic region,
The buttocks,
Allowing there to be a release of tension all the way through the thigh bones,
The muscles along the legs,
The knees and the feet,
All the way through the toes.
Breathe in and out longer breaths,
Allowing the breath simply to breathe itself in a natural way.
Breathe in warmth,
Kindness,
Care.
Breathe out love.
May the trees be well and live with ease.
May the birds be well and live with ease.
May the fish be well and live with ease.
You may repeat these phrases after me,
Or simply let them resonate in the body,
Feeling the warmth and kindness in your own heart.
May the ocean be well and live with ease.
May the mountains be well and live with ease.
May the deserts be well and live with ease.
May the clouds be well and live with ease.
May the rivers be well and live with ease.
May the whales be well and live with ease.
May the icebergs be well and live with ease.
Coming back to presence in the body,
Any time that you find the mind wandering,
Softening any judgment,
And allowing these phrases simply to resonate,
Perhaps with images of the earth,
Or simply just the feeling of kindness in your own heart.
May the flowers be well and live with ease.
May the sun be well and live with ease.
May the moon be well and live with ease.
May the stars be well and live with ease.
May all beings,
Big and small,
Be well and live with ease.
May all beings in the north,
South,
East,
And west be well and live with ease.
May this entire planet be well and live with ease.
