Hello.
Welcome.
Before beginning your meditation,
Please find a comfortable posture that will keep your spine straight,
Either seated or lying down,
Whatever is most comfortable for you.
Next,
Notice the placement of your hands.
If you are seated,
You can rest them in your lap or place them with your palms gently on your knees.
If you're lying down,
You can just let them rest by your side,
Or perhaps bringing one hand over your heart and let the other hand rest gently on your belly.
Now just notice your breath and how you are naturally breathing as we begin.
Imagine a person who you love dearly sitting opposite you,
And imagine that a white light connects your heart to their heart.
Begin to connect with the feelings of affection and the warmth that you have for them.
Enjoy these feelings as they fill your body and overtake your thoughts.
Can you recall some fun times that you've shared together?
Perhaps you have some private jokes or some things that you know about each other that no one else would know.
And for just a moment,
Can you connect to the happy memories that you share?
Next,
Slowly focus on the phrase or the mantra,
May I be healthy,
Happy,
Wealthy,
Wise,
And peaceful.
Allow the warmth of loving kindness to fill up your body,
So much so that the feelings overflow and you can send those feelings across the chain of light to your loved one.
May you be happy,
Healthy,
Wealthy,
Wise,
And peaceful.
Just breathing naturally as the light connects you together,
Heart to heart.
May I be happy,
Healthy,
Wealthy,
Wise,
And peaceful.
May you be happy,
Healthy,
Wealthy,
Wise,
And peaceful.
Allow yourself to feel bathed in the warmth and the light of loving kindness.
Just breathing here naturally,
Imagine the white light between you becoming a circle of light around you both.
Imagine this light can radiate out to your surroundings.
Enjoy the feelings of warmth and expansion in your body.
Recognize the feelings that flow from your heart out to the universe and the universal friendliness that is reflected back in your own heart.
May we all be happy,
Healthy,
Wealthy,
Wise,
And peaceful.
May all beings be happy,
Healthy,
Wealthy,
Wise,
And peaceful.
Allowing your breath to be natural but soft.
Allow your shoulders,
Your face to soften with the exhale.
Just breathing naturally,
Peacefully,
And slowly you can open your eyes.
Look at the space around you and take in any movement that feels good.
Perhaps stretching your arms up over your head or maybe giving yourself a big hug.
Thank you for meditating with me today.
May you be happy,
Healthy,
Wealthy,
And wise,
And peaceful.
And may you come back to this meditation every time that you're looking to feel connection and loving kindness.
