Welcome to today's loving kindness meditation.
Please take your preferred meditation position,
Whether that's seated or lying down.
We begin with tuning in to the natural pace of our breath.
And on each inhale,
Seeing if you can fill your body from the tips of the toes to the top of your head with a feeling of love.
And just allowing this feeling of love to spread throughout your body on each inhale.
And we'll unite together through the act of three shared breaths,
Taking an inhale in and hold,
And an exhale out,
And another inhale in and hold,
And an exhale out,
And a final inhale in and hold,
And an exhale out.
And just connecting in to this feeling of love washing across your body,
Noticing if you have any physical reaction.
Your shoulders roll back as your chest become more proud,
As the crown of your head reaches to the top of the ceiling.
And today we'll focus on giving loving kindness to ourselves.
So on your next inhale,
Visualize yourself within your mind's eye,
Standing before a mirror,
Gazing upon your own reflection.
Allow yourself to get a clear picture of yourself in this mirror,
Noticing what's on your feet all the way up to your face.
Feel this connection with yourself,
Be grateful for this opportunity to send loving kindness to yourself.
And as you stare within this mirror,
Begin by sending yourselves wishes to be healthy.
Offer yourself the hope that you'll be happy.
Wish for yourself to have peace of mind.
And finally,
Tell yourself that you are loved.
Allow these four items to connect into your body,
Your mind,
Your emotions,
And your spirit.
Health,
Happiness,
Peace,
And love.
Repeat this to yourselves and feel this deep connection.
Health,
Happiness,
Peace,
And love.
Notice if your reflection in the mirror has changed at all as you offer them these four items.
And asking yourself if there's anything from your practice today that you would like to take forward.
And as you continue to connect with this,
We'll take three shared breaths to close out the practice.
Taking an inhale in,
And hold,
And exhale out,
And an inhale in,
And hold,
And an exhale out,
And a final inhale in,
And hold,
And an exhale out.
May you have a day filled with loving kindness for yourself,
And if you can,
Spread loving kindness to others.
