Hi,
My name is Nina Grünewald and I'm going to guide you on a loving-kindness meditation.
The theme for this meditation is joy.
So let's relax and open our hearts for love and joy.
Get settled into a meditation position that feels really comfortable for you,
That is very important for this heart practice.
Find a position that feels really good,
Safe and comfy so you can relax.
Let's start by taking a deep breath into your chest and breathing out.
Breathing into your belly,
All the way in and breathing out.
Taking a breath into your heart now,
Connecting with your center of love and breathing out.
Now letting the breath come to its natural rhythm,
Just noticing as it goes in and out.
In a very relaxed way,
Without trying to alter it,
Just observe.
Breathing in and out,
Noticing how you don't need to do anything for it.
Now see if there's any obvious tension in your body and let it go on the next exhale.
Breathing fully,
Relaxing your head and your forehead,
Your eyebrows and clenching your jaw.
Still noticing how your breath flows in and out,
Breathing into your shoulders and letting go of any tension here.
Relaxing your upper back,
Your arms and hands,
Relaxing your belly,
Letting it fully just be without any judgment,
Letting it relax to its natural form,
Relaxing your hips,
Your legs and your feet.
Taking a deep breath through your entire system,
Breathing in love and kindness and out.
Notice if you can find a spot in your body where you feel very good.
Where in your body do you feel a sense of peace or nourishment?
Where do you feel a sense of love or joy?
What images come with it?
Notice where you feel love and safety in your body in this moment.
Notice where it sits.
Notice if it has a size.
How big is it?
That feeling,
Is it big or small?
Is it inside your body or also outside of your body?
Does it have a color?
Get curious and meet this sensation.
Sending it a smile and a nourishing breath.
And stay connected to this feeling,
The sensation of love that's here.
And perhaps you wish to place your hands where you feel this good energy,
To really channel it.
To really channel it.
And from this inner good place,
I'd like for you to picture yourself in front of you.
Picture your own shape and your own form.
Notice your eyes and your face.
Notice your beauty.
And just let go of any judgment that might be here.
It's entirely okay.
Notice all the goodness that is here.
And perhaps there's a smile.
And from your own inner good place,
Send yourself these good wishes.
You can say them after me in your own mind.
May I be filled with joy.
May I live a life of loving kindness.
May I accept myself fully.
May I be filled with gratitude.
May I live a life of generosity.
Letting these wishes sink in and noticing the well of love and joy inside your body.
Making sure that you know that this is a gift to you.
May I be filled with joy.
May I live a life of loving kindness.
May I accept myself fully.
May I be filled with gratitude.
May I live a life of generosity.
May I live a life of generosity.
And taking another deep breath into this sensation.
And see whether you can let it grow.
Let it grow and picture now in front of you a loved one.
Someone you love dearly and easily.
Where life seems better when you are with them.
Whose face do you see?
Picture them in front of you as alive as you possibly can.
Notice their eyes,
Their face,
Their whole shape as they sit or stand in front of you.
And from this growing inner good place let this growing energy of love and kindness within you touch them as well.
Sending them these good wishes.
May you be filled with joy.
May you live a life of loving kindness.
May you accept yourself fully.
May you be filled with gratitude.
May you live a life of generosity.
Yeah,
Breathing into that.
And tuning into your body to where you feel the sensation of joy and love.
Perhaps there's a glowing here.
A bright light.
And notice again how big the energy is and what it feels like.
And now picture a person in front of you that you feel neutral toward.
An acquaintance or a person that grocery store you frequent or somebody like that.
And picture them and their shape in front of you.
Notice their eyes,
Their face,
Their whole shape as they sit or stand in front of you.
And letting now your good energy generously travel beyond yourself and give them also these good wishes.
May you be filled with joy.
May you live a life of love and kindness.
And let this good energy of love and kindness may you live a life of loving kindness.
May you accept yourself fully.
May you be filled with gratitude.
May you live a life of generosity.
Beautiful.
Notice what you are feeling and where you are feeling it.
Taking another deep breath into the loving,
Kind and joyful energy that's here.
That's always here.
Always available and waiting for you.
And with a scoop full of generosity,
Picture in front of you a person you wish to forgive.
Someone you've been holding a grudge toward.
This may be someone who has been a victim of a bad relationship.
Someone you wish to forgive and hold a grudge toward.
This may be someone who has been making life a bit harder for you than necessary.
Maybe they have been annoying you or even hurting you a little bit.
And picture them in front of you if you can in their innocence.
And letting go of any thoughts or beliefs or tensions you have toward them in this moment.
You may even choose to see them as their six-year-old self if it helps.
Picture them in their shape in front of you.
Notice their eyes and their face.
Notice their whole shape.
As they now sit or stand in front of you.
Patiently yet impatiently hoping to be touched by your kind and loving and joyful energy.
And without a doubt,
Without hesitation,
Being filled with love and joy from within,
You also send them these good wishes.
May you be filled with joy.
May you live a life of loving kindness.
May you accept yourself fully.
May you be filled with gratitude.
May you live a life of generosity.
And letting that sink in.
Feeling your body and the sensations of your inner good place.
Your own source of love and joy that's always here.
Sitting with it.
Getting familiar with it.
And letting go of any thoughts or beliefs or tensions you have toward them in this moment.
Sitting with it.
Getting familiar with it.
And now taking a last deep breath in.
Engulfing yourself in the sense of compassion,
Joy and loving kindness.
Yes.
And slowly getting ready.
To come out of meditation.
You might want to wiggle your toes and wiggle your fingers.
Taking another deep breath into your chest.
And sighing it out with noise through your mouth.
And just starting to notice the air around you.
As it touches your skin.
Coming back to the room in your own perfect timing.
And whenever you're ready.
Cracking open your eyes.
And taking this energy with you.
Enjoy.
Thank you.
