Hello and welcome to this My First Guided Meditation.
My name is Mohamed Nassab and I'm based in London in the United Kingdom.
This meditation will focus on loving kindness.
But before we begin,
I'd like to thank two teachers on whose work I have drawn in order to devise this meditation.
The first is the renowned Buddhist teacher,
Chad Kornfield,
And the second is the author on Jewish mysticism,
Zev Ben Shimon Halili.
There will be a short bell sound at the end of the meditation to tell you that we've finished.
So let's begin.
Sit comfortably or lie comfortably and gently close your eyes.
Breathe in through your nose and out through your mouth gently.
Become aware of the density of your bones,
The heaviness of them,
The solidity of them within your body.
The solidity of them within your body.
This is the mineral element of you or the earth.
Now become aware of your blood coursing through your veins.
This is the watery element that gives you life.
Now become aware of your breath.
This is the air without which none of us could survive.
And finally,
Become aware of your aura,
The dazzling light created by heat that exudes from your body.
This is the element of fire.
Now very gently imagine that every breath you take is going into your heart.
Breathe in,
Into your heart and out.
In,
Into your heart and out.
Now direct loving kindness or affection to ourselves.
There are things about ourselves that we find hard to accept.
Try to develop the feeling,
The thoughts or the sense of loving kindness or affection.
Now say,
May I be filled with loving kindness.
May my heart open with kindness.
You deserve it.
All people deserve it.
Now say,
May I be filled with loving kindness.
May my heart open with kindness.
You deserve it.
All beings do.
May I be filled with the spirit of loving kindness.
May I be peaceful.
May I be peaceful.
Feel compassion for yourself,
For your struggles and your sorrows.
We all have them.
We all feel some kind of sorrow.
Repeat,
May my heart open and may I touch this sorrow with compassion and loving kindness.
May my heart open and may I touch this sorrow with compassion.
May my heart open and may I touch this sorrow with compassion and loving kindness.
Now,
Sense yourself as a child.
Children shouldn't need to earn love.
They are there to be loved.
Now,
In your heart,
Hold yourself as this child with great kindness.
Hold yourself as the child you were with great kindness.
Just hold that kindness and compassion for the child that is you.
Now,
Think of someone you love a lot.
Bring them into your heart and share the feeling of loving kindness.
May they too be filled with loving kindness.
May their hearts open and be happy.
Feel compassion for their struggles and sorrows,
Their struggles and their sorrows.
And how much you love them and would help.
May they be filled with loving kindness and peace.
Bring another person or two whom you love into your heart and let them be happy.
May they be happy and their hearts open.
Extend your loving kindness and peace to them.
May they be happy and their hearts open.
Extend your loving kindness and peace to them.
Let your heart open and extend more so as to allow all the people that you know into your heart.
May they all be happy and know peace and may they be filled with loving kindness.
Picture the earth as a ball that you can hold in your arms and take it into your arms and into your heart and hold it there.
All the oceans,
The continents and the multitude of beings,
The fishes and the birds and the whales and the dolphins,
The insects,
Trees,
Jungle,
Deserts and people.
Hold all of that in your heart of loving kindness and compassion.
May all beings be touched by the spirit of loving kindness.
May all beings,
Those in joy,
Those newly born,
Those in sorrow,
Those struggling,
Those dying.
May every creature and being be touched and opened and healed by the spirit and force of loving kindness and compassion.
May the power of our hearts and our love and our goodness bring that light to the world and bring a freedom to our lives and those of all beings.
