Welcome to your loving kindness meditation.
I think we all could use a little bit more loving kindness.
So let's just jump right into things.
The intention with this is simply to spread love,
Spread kindness,
Get yourself into a comfortable position,
Again,
Lying down or standing up,
Sitting down your choice,
Somewhere that is comfortable for you.
And wherever you are,
Begin to settle,
Begin to settle into your body and into your breath.
And when you're ready,
You can close down your eyes and just focus on your breath.
Easy ins and easy outs.
And as you continue to breathe,
You may want to bring your palms to heart center.
It's up to you,
One stacked on top of the other.
But the idea behind this is not just awareness,
But this loving awareness.
You don't always focus on us,
We give a lot to others.
But let's draw this loving awareness right here,
Right now.
And if you're choosing to bring palms together as I am,
In your mind's eye,
Maybe sense that warmth and love at your heart center,
Expanding with each inhale and softening with each exhale.
Expanding this idea of loving kindness,
Just as you are.
If you brought your palms to your chest,
You can release them,
Release them somewhere softly,
Coming back to your mind's eye,
Right behind the eyebrows and bring someone with whom you have an uncomplicated relationship with,
One who makes you smile.
It could be a parent or a child or a loved one or someone that's no longer with you,
But still in your heart.
You're welcome to bring a pet as well.
But just pick one,
Just pick one being with whom you have an uncomplicated,
Loving,
Easy relationship with and bring that being to your mind's eye.
And as they are here with you now,
Notice how that feels.
Notice the sensations.
Notice what happens in your body,
You and your loved one together.
And as you continue to breathe,
Of course,
Want our loved ones to be happy and healthy.
So let's wish them some loving kindness.
May you be well.
May you be peaceful.
May you be safe.
May you live with ease.
Continuing to breathe.
And you're certainly welcome to share these words out loud as well.
May you be well.
May you be peaceful.
May you be safe.
May you live with ease.
Bringing yourself into this circle of goodwill,
The circle of loving kindness.
Now with you and your loved one.
May we be well.
May we be peaceful.
May we be safe.
May we live with ease.
Continuing to breathe.
Notice and sense and feel all that comes up.
You may want to direct your breath to a certain body part if there's some tingling or some sensation.
Just notice allowing those words of loving kindness to settle and simmer within you.
And as you're here breathing,
There's easy ins and easy outs.
And it's you and your loved one.
But let's continue to gather.
Continue to share these loving kind words to all beings.
So in your mind's eye,
Gather those in your household.
Gather those in your neighborhood.
Expanding even further.
The city that you live in.
Gather all beings.
Expanding across the country and around the world.
This idea that all beings deserve loving kindness.
And extend your reach the entire universe.
Think of this as a gift.
You being of service.
Sharing your loving kind words.
Everyone is here now.
The entire universe.
The beautiful place.
And as you continue to breathe,
Your desire for all beings to be safe and to be loved and to be well.
May all beings be well.
May all beings be peaceful.
May all beings be safe.
May all beings live with ease.
Continuing to breathe.
You're welcome.
Say these words again either in your mind's eye or out loud.
May all beings be well.
May all beings be peaceful.
May all beings be safe.
May all beings live with ease.
Slowly saying goodbye to everyone.
Allowing them to move on.
Knowing that you only want the best for them.
Saying goodbye to your loved one.
The one who makes you smile.
And now it is just you.
Just you in your mind's eye.
And as you look at yourself,
Look with loving kindness.
For all that you are.
For all that you have to offer.
Continuing to breathe.
Bring this loving kindness to you.
May I be well.
May I be peaceful.
May I be safe.
May I live with ease.
May I be well.
May I be peaceful.
May I be safe.
And may I live with ease.
Continuing to breathe.
And notice.
Just notice.
Know that you are deserving.
You deserve loving kindness.
Continuing with your easy inhales and your easy exhales.
Allowing those loving and kind words percolate within you.
To settle within your limbs.
And slowly begin to deepen your breath.
Expanding.
Opening.
And then slowly open up your eyes.
And those loving kind words to continue.
As you continue on with your day and your week ahead.
