Give yourself a moment to settle into a comfortable seated position.
Allow yourself to relax,
Feeling comfortable in your space,
Reminding yourself that you are at peace.
This is your time to take care of you.
If it feels comfortable,
Let your eyes gently close.
Allow your arms to be rested at your side,
On your knees,
Or at your heart center.
Turn your attention to your breath.
Notice the inflow and outflow of your breathing.
Allow your chest to gently rise and fall as you feel your breath move through your body with its own rhythm.
Notice the movements of your belly and allow yourself to be open to this feeling and to let the breath guide you.
Today,
We will be cultivating compassion,
Compassion as one who receives and one who gives.
We all have within us this natural capacity for loving kindness.
And with the people we love,
We share a connection that is open,
Gentle,
And supportive.
Having a compassionate heart that takes care and is kind to ourselves and others allows you to fully open yourself to love.
Begin by centering your thoughts.
You might remember a time where you self-reflected,
Where you felt happy or proud of who you are or what you accomplished.
You might look through the eyes of someone who loves you.
Imagine what this person may love about you.
As your thoughts go to this place,
Notice how you feel in your body.
Maybe you feel warmth.
Maybe you begin to naturally smile.
Or maybe you feel a sense of expansiveness in your heart.
Enjoy this energy and this feeling of self-compassion.
You see yourself as a beautiful and open human being.
In this next breath,
Gently place your hand over your heart,
Paying attention to your breath,
The rise and fall of your chest.
Invite peace.
Invite acceptance into this moment.
You will begin extending words of loving kindness to yourself as you feel your heart.
Maybe you feel your heartbeat.
Begin by repeating the following phrases.
And as you do,
Bring your thoughts to your heart and send yourself the following words.
May I be filled with loving kindness.
May I feel connected and calm.
May I open myself up to positive thoughts and good intentions.
May I be happy.
And now repeating these words again to yourself.
May I be filled with loving kindness.
May I feel connected and calm.
May I open myself to positive thoughts and good intentions.
May I be happy.
Releasing your hand from your heart,
Begin opening your circle of compassion to someone that comes to mind,
Someone who is dear to you,
Someone you care about or someone who needs extra love.
Reflecting on this person,
Allow your thoughts to think of what you love about them.
Notice how you feel.
Notice the love you want to share with them.
Keep them at the top of your mind.
Allow your heart to open to what makes you think of this person,
Why you love them and what they offer to this world.
Gently place your hand back over your heart.
Notice how this love for this person feels.
Notice your breathing as your chest continues to rise and fall.
Maybe you feel your heart and allow yourself to send this person some compassion and good wishes.
Repeating the following words to them.
May you be filled with loving kindness.
May you feel connected and calm.
May you be open to positive thoughts and good intentions.
May you be happy.
And now repeating these words again.
May you be filled with loving kindness.
May you feel connected and calm.
May you open yourself up to positive thoughts and good intentions.
May you be happy.
As you silently repeat these phrases,
Extend the golden light to your loved one from your heart as you also extend the same light to yourself.
Gently placing your hand back in a comfortable position.
Take a few more breaths here in and out,
Sitting in silence.
This is your moment.
This is your breath.
You choose how to move through life,
Through your day with love,
With kindness and with compassion.
When you are ready,
Gently open your eyes,
Feel the warmth,
The joy and the energy that shines through for yourself and someone you love today.
I invite you to stay here in this position for however long you need.
And from me to you,
May you be filled with loving kindness.
May you feel connected and calm.
May you be open to positive thoughts and good intentions.
May you be happy.
Thank you for meditating with Inner Gem.
My name is Priya.
I hope to provide you with continuous love and light.
Namaste.
