Welcome to your kindness meditation.
Allow yourself to get comfortable in a seated position.
And as you take a moment to close your eyes.
Noticing the connection with the seat or the chair beneath you.
And taking a few moments to just allow your awareness your body your mind to connect.
Now let's draw your attention to something that has made you smile.
In the last few days or weeks something in the past.
Maybe it's a person or a place or something someone said.
Allow that sense of warm loving kindness to be received and remembered into your heart space.
Noticing the sensations in your body as you bring this memory back to life.
Noticing if it brings a slight smile to your face or a warm feeling into your heart and tummy.
Allow this sense of warm loving kindness to be received into your body.
And start to let it ruminate through the rest of your body.
Maybe even see a color that is represented with this loving kindness that you have received.
And allow this color to start oozing out of the heart space and into the rest of your body.
Moving up through the neck and through the head and the skull.
Moving down along the arms into the hands.
And then from the heart space moving down letting all of your organs,
Your stomach,
The lungs,
The liver,
The kidneys,
The intestines.
Any tension that is in your body allow the loving kindness to heal and warm.
And allow your body to feel held.
Let it travel further down into your hips,
Your legs,
Your knees,
Your feet.
And then allow this frequency or vibration of love to meander out through all of your internal systems and bloodstreams.
Allowing the pulse of your heart to continue to spread this frequency of love around your body.
Letting it build and grow and multiply so that your entire container of you is filled with love and kindness.
And then from this space of feeling whole and full and loved.
Allow yourself to return to the space where you are in the room.
Take both hands to your heart space and press your hands firmly into your heart.
Take one breath in deep inhale expanding through the lungs feeling the chest rise on the inhale.
And a nice sigh out on the exhale.
You can gently open your eyes and return to the surroundings of your room or your space.
Allowing a smile to draw on your face if that feels good.
And just thank yourself for taking this short loving kindness practice today.
Namaste.
