This is a guided chesed or loving kindness meditation.
First,
Find yourself a comfortable sitting position.
It might be on a chair,
A couch,
Or on the floor.
Whatever works for you as long as you are comfortable.
If you need to get settled,
Pause this and come back when you're ready.
To begin,
We find our breath.
Breathe in through your nose and out through your mouth.
If you want to close your eyes,
Feel free to do so.
Our minds naturally get distracted.
So when you catch it,
Just bring yourself back to the breath without judgment or frustration.
Instead,
With chesed,
Love and kindness for yourself.
Bring yourself back to chesed.
Take your chesed.
Focus it on someone whom you care about deeply.
Now think of someone who frustrates you.
Who angers you.
And send them chesed,
Love and kindness.
In the course of your day,
I'm sure you've learned a lot.
In the course of your day,
I'm sure you encountered a stranger.
Send them chesed.
It is easy to be angry with the self.
So give yourself the love and chesed that you need.
And send them chesed.
The Torah teaches that the Divine used chesed to create the universe.
That love created you too.
Bring yourself back to your breath.
Bring yourself back to your breath.
Bring yourself back to your breath.
When you're ready,
Open your eyes,
Return to the world around you.
You just completed a guided chesed,
Love and kindness meditation.
