Hello beautiful soul.
Welcome to Peaceland Haven.
I'm your guide Natalie Brown and I want to welcome you to this safe space.
Today I will guide you through a meditation for loving kindness based on the beautiful song Imagine by John Lennon.
If you would like to meditate to send peace,
Love and harmony to the people of the world,
You will love this meditation.
Due to copyright reasons,
I won't be playing the music during this meditation.
We'll be focusing on the words in the song today as the basis for our meditation together.
Are you ready?
Let's begin.
Imagine there's no heaven.
It's easy if you try.
No hell below us,
Above us,
Only sky.
Imagine all the people living for today.
Imagine there's no countries.
It isn't hard to do.
Nothing to kill or die for and no religion too.
Imagine all the people living life in peace.
You may say I'm a dreamer,
But I'm not the only one.
I hope someday you'll join us and the world will be as one.
Imagine no possessions.
I wonder if you can.
No need for greed or hunger.
A brotherhood of man.
Imagine all the people sharing all the world.
You may say I'm a dreamer,
But I'm not the only one.
I hope someday you'll join us and the world will live as one.
To begin,
Find a comfortable position,
Either sitting or lying down.
Close your eyes and take a few deep breaths,
Inhaling deeply through your nose and exhaling slowly through your mouth.
As you continue to breathe deeply,
Imagine yourself standing in the middle of a vast,
Open field.
The grass beneath your feet is soft and cool,
And the air around you is warm and gentle.
Now as you begin to focus on the lyrics of Imagine,
Feel yourself becoming more peaceful and centered with each breath and each passing moment.
Imagine there's no heaven.
It's easy if you try.
No hell below us.
Above us,
Only sky.
As you take in these words,
Feel your worries and concerns begin to fade away.
You are free to imagine a world without the burdens of religious dogma or the fear of eternal punishment.
You are free to explore the vast expanse of your own consciousness.
Imagine all the people living for today.
As you continue to breathe deeply,
Feel your mind expanding and opening up to new possibilities.
Allow yourself to let go of the past and the future and to simply be present in this moment.
Imagine there's no countries.
It isn't hard to do.
Nothing to kill or die for.
And no religion too.
As you meditate on these words,
Feel yourself becoming more connected to the world around you.
You are free to imagine a world without the boundaries of nationalism or the divisions of religion.
You are free to see all people as equal and to treat them with kindness and compassion.
Imagine all the people living life in peace.
As you breathe deeply,
Feel a sense of peace and calm spreading throughout your body.
Allow this feeling to fill you completely from your toes all the way up to the top of your head.
Now we'll move into a meditation practice focused on the practice of loving kindness.
This is also known as Metta meditation.
Bring your attention to your heart center,
The area that's in the center of your chest.
Visualize a bright light at your heart center glowing with warmth and love.
Now as you continue to focus on your breath,
Repeat the following phrases to yourself.
May I be happy.
May I be healthy.
May I be safe.
May I live with ease.
As you repeat these phrases,
Allow yourself to feel the warmth and love radiating from your heart center.
Imagine these qualities flowing through your body and spreading out into the world around you.
Now visualize someone you love deeply,
Such as a close friend or family member.
Imagine them sitting in front of you and send them the same loving kindness phrases you just said to yourself.
May you be happy.
May you be healthy.
May you be safe.
May you live with ease.
Allow yourself to feel the love and compassion you have for this person as you repeat these phrases.
Imagine this love and kindness flowing from your heart center to theirs,
Filling them with warmth and positivity.
Next,
Visualize someone you have neutral feelings towards.
Perhaps it's a coworker or someone you see regularly but you don't know very well.
Repeat the same loving kindness phrases to them.
May you be happy.
May you be healthy.
May you be safe.
May you live with ease.
Imagine them receiving these phrases with gratitude and feel the positive energy spreading from your heart center to theirs.
Finally,
Visualize someone who you have difficulty with or who may have caused you harm in the past.
It may be challenging,
But repeat the same loving kindness phrases to them.
May you be happy.
May you be healthy.
May you be safe.
May you live with ease.
Allow yourself to feel any resistance or discomfort that may arise,
And then imagine sending love and compassion to them.
Imagine the possibility of forgiveness and letting go of any negative emotions that may be holding you back.
As you conclude this practice,
Bring your attention back to your own heart center.
Repeat the loving kindness phrases to yourself one more time.
May I be happy.
May I be healthy.
May I be safe.
May I live with ease.
Take a few deep breaths and feel the warmth and love in your heart center.
Let's spend some time resting in this breath and in this state of peace with ourselves and with others.
You may choose to stay here for as long as you like,
Breathing deeply and feeling the peace and calm of this meditation.
When you're ready,
Slowly open your eyes and return to your day,
Carrying this sense of loving kindness with you.
You are now ready to continue your day feeling refreshed and centered.
Thank yourself for taking the time to take care of you today and for sending love to others in the world.
Until we meet again,
My friends,
Take care of your soul,
Love yourself,
Know you are loved,
And show love to others.
