Welcome everyone to your loving kindness meditation.
My name is Megan Farrell and I will be guiding you through your meditation practice today.
So go ahead and wherever you are find your comfortable meditation position.
Maybe you choose to lay down.
Maybe you choose to sit up nice and tall.
Making sure that the spine is nice and long and letting go of anything you have to do today.
Taking these next few moments for yourself,
For your health and well-being.
Now closing down the eyes and go ahead and place your left hand on your heart and your right hand right on top of the belly.
So just taking a few deep breaths here.
We're not trying to change it.
No judgment.
Simply noticing how the breath moves in and out of your body.
Now go ahead and let go of all the air in the body.
Take a deep breath into the belly.
Allow it to expand.
And as you exhale let all the air go.
Take a deep breath in.
Allow the belly to expand.
Exhale to draw your navel to your spine.
Let the air go.
Deep breath in.
Long breath out.
On your next inhale,
Breathe into the belly and the rib cage.
Exhale from your rib cage,
Your belly.
Take a deep breath in.
Allow the rib cage to expand.
Exhale from your rib cage,
Your belly.
Deep breath in.
Long breath out.
Now take a deep breath into the belly,
The rib cage,
All the way up to your heart space.
Exhale from your heart space,
Your rib cage,
Your belly.
Inhale,
Fill the belly,
Rib cage,
Collarbones expand.
Exhale,
Heart space,
Rib cage,
Belly.
Inhale,
Belly,
Rib cage,
Heart space.
Exhale,
Heart space,
Rib cage,
Belly.
Keep breathing like this.
Now in your mind's eye,
Or you can think of this holographic image in front of you,
I'd like for you to picture yourself.
Picturing every detail about you,
Your hair,
Your eyes,
Your lips,
Your body,
From the crown of your head all the way down to your toes.
Picture yourself.
And you can whisper quietly to yourself,
Or you can say in your mind,
May you be happy.
May you be healthy.
May you be safe.
May you live with ease.
Now,
I'd like for you to picture a loved one.
This can be your significant other.
This can be any kiddos you have.
It could be a parent or a pet.
Someone you love.
Picture them.
And you can whisper quietly,
Or you can say in your mind,
May you be happy.
May you be healthy.
May you be safe.
May you live with ease.
Now I'd like for you to picture someone in your life who is neutral to you.
So this can be someone you see often,
But you don't really pay attention to.
Maybe it's your delivery person or your favorite store manager.
Maybe it's a neighbor or a coworker.
Someone who is neutral to you.
Picture them.
May you be happy.
May you be healthy.
May you be safe.
May you live with ease.
Now I would like for you to picture someone in your life who you downright dislike.
Maybe this is someone you don't get along with.
Maybe you never see eye to eye with this person.
Maybe it's a family member or someone you work with.
And if loving kindness is a little hard to muster up for them,
Try to think of sending them appreciation.
Picture this person.
May you be happy.
May you be healthy.
May you be safe.
May you live with ease.
And finally,
I'd like for you to picture all living creatures,
All living things.
You can think of a National Geographic overview of the world.
Picture this.
May all living things be happy.
May all living things be healthy.
May all living things be safe.
And may all living things live with ease.
And now feel this love and kindness.
Radiate from within you.
And let it radiate out from you,
Spilling out into the world.
Hold on to this feeling of love,
Kindness,
Appreciation and compassion.
And give it to yourself.
And give it to others.
Allow this feeling to stay with you here and now.
And allow it to stay with you as you continue on with your day and go onwards.
Feel this high vibration of love,
Compassion and kindness.
And when you feel ready,
Wiggling the fingers and the toes.
Rotating the wrists and the ankles.
And perhaps gently nodding your head from side to side.
Taking a big stretch overhead.
And then bringing the hands to your heart.
Take a moment to show yourself gratitude and appreciation for committing to yourself today.
For committing to your health and to your wellbeing.
And when it feels right to you,
Holding on to this feeling.
Blinking the eyelashes open.
And continuing on with your day.
Thank you so much for joining me for your loving kindness guided meditation.
