Hello it's Nicky here from Slow Coaching Co and welcome to your meditation today.
Grab yourself a seat and before we get started I'll explain a little bit about the meditation that we'll be practicing today.
Today's meditation is a meta or a loving kindness meditation and this is about receiving loving kindness towards yourself as well as giving loving kindness to those around you.
All too often we can beat ourselves up over circumstance or by listening to maybe a negative narrative that plays in our minds or by believing in some dated and and really limiting beliefs and so this meditation is to promote loving kindness.
So as always get yourself into a comfortable position ground down through your sit bones and elongate your spine.
Imagine there's a piece of string that's pulling your crown up towards the ceiling or towards the sky.
You can place your palms facing upwards.
This meditation is about giving and receiving and so with your palms up you're open to receive the loving kindness that you're about to put out there.
Take a couple of grounding and nourishing breaths in and out through your nostrils as you find yourself as comfortable as you can be.
Settle in here and just land.
Today we're going to use the following phrases in our meta meditation and we'll repeat them like a mantra.
The phrase that we're going to use or phrases that we're going to use is may I show myself compassion and kindness.
May I be strong.
May I be patient with myself.
So as you close down your eyes if you haven't already repeat that phrase in your mind's eye a couple of times over.
About three or four times will do.
May I show myself compassion and kindness.
May I be strong.
May I be patient with myself.
May I show myself compassion and kindness.
May I be strong.
May I be patient with myself.
May I show myself compassion and kindness.
May I be strong.
May I be patient with myself.
And now a couple of times over in your mind's eye with each round really tuning into the words that you're saying really letting them resonate letting them land believing them and feeling into them may I show myself compassion and kindness may I be strong may I be patient with myself now as you sit here letting these words settle and land direct this loving kindness to whoever you choose to potentially this is somebody that is close to you that you feel great love for maybe this is somebody that your butting heads with whoever you choose to direct this loving kindness towards repeat silently may they show themselves compassion and kindness may they be strong may they be patient with themselves may they show themselves compassion and kindness may they be strong may they be patient with themselves repeat in your mind's eye those phrases directing compassion kindness and all the love in the world to whoever you've chosen to or whomever you've chosen to during this meditation may they show themselves compassion and kindness may they be strong may they be patient with themselves let the energy of this loving kindness that you've created let it marinate may you feel it in your heart may you feel it in your body and may you take it with you into the rest of your day when you're ready to after you've taken a couple more rounds of breath bring your hands through your heart center bow your head towards your hands and with all the love that there is to give and receive see your light and see the light in others acknowledge it and share it go lightly into your day and fill it with as much love as you can thank you for sharing this practice today namaste
