Thank you for practicing with me today.
We are going to be doing a loving-kindness meditation.
Loving-kindness is a universal wish of unconditional,
All-encompassing love that we first bestow upon ourselves,
And people that we love,
Someone we might be having difficulty with,
And then ultimately all beings around the world.
I hope you enjoy.
Choose a comfortable position.
Relax any physical tension that is being held in your body.
Soften your belly,
Relax your eyes and jaw,
And allow your shoulders to naturally fall away from your head.
Set the intention to let go of everything that has been happening up until now so you're present in the current moment.
And if you haven't already,
You can close your eyes.
Become aware of the fact that you are breathing.
Notice the rhythm of your breathing.
Notice the feeling of your breath as it fills your lungs and expands your chest as you breathe in,
And the feeling of the air exiting through your nose or mouth as you breathe out.
Allow your attention to just focus on the sensation of your breathing as you breathe out.
And allow your attention to just focus on the sensation of your breathing as you breathe in and out.
Begin to focus around your solar plexus,
Your chest area,
Your heart center.
Breathe in and out from that area as if you are breathing from your heart center.
Anchor your mindfulness on the sensations of your heart center as you breathe in and out.
Now visualize yourself as if you are looking into a mirror.
Take a moment to regard yourself without judgment,
But with a heart full of love for yourself.
Take a moment to regard yourself without judgment,
But with a heart full of love for yourself.
And as you experience this love,
Notice how you feel in your body.
And as you experience this love,
Notice how you feel in your body.
Maybe you feel some warmth.
Maybe you feel a giant smile.
Or perhaps it feels like a hug.
Maybe you feel a sense of expansiveness or a sense of closeness.
This feeling,
Whatever you are feeling,
Is loving kindness.
This feeling is natural and it is accessible to all of us at any time,
Always.
Now wish yourself loving kindness by repeating in your mind the following phrases as you breathe in and out from your heart center.
May I be safe.
May I be happy.
May I be healthy.
May I live at ease.
As you repeat the phrases,
Allow yourself to feel tenderness and loving kindness for your own well-being.
May I be safe.
May I be happy.
May I be healthy.
May I live at ease.
Now visualize someone that you love unconditionally as if they are sitting right in front of you.
Take a moment to look upon them and reflect on this person's basic goodness,
Remembering what it is that you love about this person.
In your heart,
Feel your appreciation for this dear one and begin to wish them loving kindness.
Repeat the following phrases to them as you breathe in and out from your heart center.
May you be safe.
May you be happy.
May you be healthy.
May you live at ease.
As you repeat the phrases,
Allow yourself to feel tenderness and loving kindness for their well-being.
May you be safe.
May you be happy.
May you be healthy.
May you live at ease.
Now visualize someone with whom you are having difficulty as if they are sitting right in front of you.
Perhaps it's someone you disagree with or someone who holds different beliefs on your own.
See if it's possible to let go of feelings of resentment and dislike for this person.
Remind yourself to see this person as a whole being,
Wanting and deserving of love and kindness.
Repeat the following phrases to them as you breathe in and out from your heart center.
May you be safe.
May you be happy.
May you be healthy.
May you live at ease.
As you repeat the phrases,
Allow yourself to feel tenderness and loving kindness for their well-being.
May you be safe.
May you be happy.
May you be healthy.
May you live at ease.
Now let's begin to expand the field of loving kindness to everyone in the city around you,
Allowing your positive intention to send everyone love and kindness and spread it out past the walls of the room you're in.
Repeat the following phrases as you breathe in and out from your heart center.
May you be safe.
May you be happy.
May you be healthy.
May you live at ease.
Now let's gradually expand the field of loving kindness to everyone across your country,
Allowing your positive intention to send everyone love and kindness,
Spreading it out across the globe.
Repeat the following phrases to them as you breathe in and out from your heart center.
May you be safe.
May you be happy.
May you be healthy.
May you live at ease.
Now expand your awareness and positive intention in all directions to spread love and kindness to everyone.
Repeat the following phrases as you breathe in and out from your heart center.
May all of us be safe.
May all of us be happy.
May all of us be healthy.
May all of us live at ease.
As you repeat the phrases,
Allow yourself to feel tenderness and loving kindness for the well-being of each of us,
Of every one of us.
May all of us be safe.
May all of us be happy.
May all of us be healthy.
May all of us live at ease.
Feel your heart aglow with the feeling of love and kindness.
And remember this feeling is available to you at any time,
At any place,
Whenever you need it.
You can bring your awareness back to your breathing.
As you breathe in and out from your heart center.
And whenever you're ready,
You can open your eyes.
Thank you.
