Loving Kindness Meditation

Hi everyone,

I'll be leading us through a loving kindness meditation today.

If you're ready to get started,

Find yourself a comfortable seat or laying down.

Your eyes can be closed or soft.

Your palms can be face up for more receiving or face down for more grounding.

Taking a big deep breath in through the nose,

Letting it go out the mouth,

Allowing yourself to find grounding.

Settling into the practice.

Start by imagining yourself in a sunny park,

Sitting on a comfortable blanket.

You can hear the birds chirping,

The sun shining down on you.

It's nice and warm and comfortable.

You're feeling it relaxed and at ease and a sense of serenity.

And as you're enjoying yourself at the park,

Enjoying this time to yourself,

You see someone in the distance that you recognize.

This person is someone that you love.

This person could be a family member,

A friend,

Any loved one.

You invite them to come sit with you on your warm blanket in the sun.

And as they sit with you,

You begin to wish them well.

May you be happy.

May you be healthy.

May you be well in mind and body.

And may you feel loved.

You feel this warmth going from your heart into theirs and they're receiving it with so much joy.

You sit with them for a few moments in this aura of bliss.

And then as they let you enjoy the park by yourself,

You wish them well on their way.

And you're sitting by yourself again,

Still ruminating in the bliss,

Enjoying that moment you spent with your loved one.

Then you see someone else coming towards you.

And this person is someone who is neutral in your life.

This person may be a friend of a friend,

A stranger you've seen,

Or someone you interact with here and there.

You invite them to come and sit with you and you wish them the same well wishes from the warmth and bliss from your heart.

You say to them,

May you be happy,

May you be healthy,

May you be well in mind and body,

And may you feel loved.

They feel this warmth from your heart into theirs.

And this aura of bliss continues.

And as they sit with you,

You're surrounded by joy.

With gratitude,

You wish them well on their way.

They continue their day and you continue yours sitting on your comfortable blanket in the park,

Enjoying the sunshine,

Continuing to ruminate in the bliss of this gratitude and loving kindness.

Then you see someone that you might have a conflict with.

Doesn't have to be something big,

Maybe someone you are annoyed with at this moment or maybe had a disagreement with.

And you invite them to sit with you.

And as you sit with them,

You're still buzzing with bliss,

Joy,

And gratitude.

And you begin to wish them well.

You look at them and you say with a full heart,

May you be happy,

May you be healthy,

May you be well in mind and body,

And may you feel loved.

And they feel that warmth from your heart into theirs.

And they send you gratitude and joy in return.

You wish them well on their way.

They continue their walk in the park.

And you're sitting there on your blanket,

So full of love,

So full of joy and gratitude,

Forgiveness and compassion.

And you wish yourself well.

May I be happy.

May I be healthy.

May I be well in mind and body.

And may I feel loved.

You continue to fill up with compassion,

Joy,

Gratitude.

And you allow it to wash over you,

Every part of your body,

Every part of your soul.

And you allow this feeling to continue with you for the rest of your day.

When you're ready to return back from this meditation,

Begin wiggling your fingers and toes,

Gently opening your eyes,

Sending gratitude to this practice and to yourself for taking the time.

Namaste.