This guided meditation is for people who love dogs.
This practice helps us connect to our love of dogs and coming from that warm furry place to extend loving kindness and compassion to the world.
If you'd like to have your dog with you during this meditation practice,
That would be great.
Perhaps,
Depending on their size,
They can lay in your lap or snuggle next to you or just relax in the same room in their favorite doggy bed.
If you don't have a dog with you for this practice,
For whatever reason,
That's okay too.
Sit in a comfortable position where you can be alert yet relaxed.
As you settle in,
Take a look around you,
Noticing your environment.
Even if it is a familiar setting,
Look for details you might not typically notice.
It could be colors,
Smells,
Or even shadows.
Without judging,
Just take a few moments to be alert and aware,
Noticing what's around you.
When you're ready,
Gently close your eyes or leave them half open with a soft gaze,
Whichever is most comfortable for you.
We're going to take a few slow deep breaths and with each exhale,
Allowing yourself to relax.
Inhale deep,
Filling your lungs with a calming breath.
And as you exhale,
Relaxing the back of your head and your shoulders.
Deep calming breath in again.
And slowly exhale,
Relaxing your chest and back and allowing your belly to soften.
Deep breath in again,
Feeling the calm of this nurturing breath.
And as you exhale,
Relaxing down into your legs and out your feet.
As the breath returns to its normal state,
Allowing yourself to be fully arrived where you are sitting.
Perhaps you feel the reassuring warmth of your dog nearby.
If not,
Feel free to imagine your dog near you.
Remembering the sweet,
Eager way they look at you and the way they bring a smile to your face.
Perhaps you have now or in the past a particular dog that is very precious to you.
Or perhaps you simply love dogs in general.
Begin feeling the love you have for this dog or dogs,
Allowing it to well up in your heart,
Warming and filling your body with love.
Just go ahead and let that love fill you up.
And thinking about what you love most about this dog or dogs,
Maybe how very happy they are to see you when you've come home after being away.
Or some fun characteristic that makes you laugh when you think of it.
Filling your heart with the love and joy you feel.
Perhaps you might inwardly say,
May I be filled with peace and loving kindness.
Now as you're feeling this precious place of love,
Begin to think of a person you care about that you know is having a difficult time.
As you think of this person,
Begin to extend the warm,
Joyful love you're feeling now toward them.
Allowing the love to envelop them in tenderness and compassion.
Imagine this love wrapping around them in gentleness,
Reaching out and tending to where they need it most.
And now,
Perhaps you might say inwardly,
May this person be filled with peace and loving kindness.
Repeating this phrase over and over,
Planting the seeds of loving wishes gently.
May this person be filled with peace and loving kindness.
After a little while,
Begin to include others into your meditation.
You might picture the community where you live,
Or the country you live in.
Allow for those you feel are difficult or even hostile to be included in your wishes for peace and loving kindness.
If you feel any conflicting emotions,
Simply notice them without judging that you have them.
And return back to the phrase,
Inwardly reciting the same phrase,
May you be filled with peace and loving kindness.
Spending a little time here as you express this beautiful wish for a larger population,
Even to include all beings everywhere.
May all beings everywhere be filled with peace and loving kindness.
To end this meditation practice,
If you wish,
You may place your hand on your heart and smile,
Feeling gratitude for the love you are feeling and the dog or dogs that inspired you.
