Hi,
This is Rachel Cole and you're listening to a Loving Kindness Pool Meditation.
Gently close your eyes and begin to bring your attention to your breath.
As you notice your breath in your abdomen or your chest or in the air moving in and out at your nostrils,
Notice as well how your body is feeling right now when you stop and pause and pay attention.
Notice your seat under you,
Putting your body in a comfortable position.
Continue to notice your breath and see if you can let go of what has happened in your day prior to this moment.
Get a sense of relaxing with nothing else to do,
Nowhere else to get to or be.
Just getting to pay attention to yourself in this kinder way,
In the here and now.
I'd like for you to picture yourself in a beautiful place outside.
It could be some place that you've been before or somewhere in your imagination.
As you picture yourself in this place,
See if you can notice all the details around you,
What the smells are,
What your eyes are taking in,
What your ears are taking in and how this makes you feel.
See yourself walking leisurely through this beautiful place.
As you continue to walk,
You come across a small pool of water.
As you get a little closer,
You have a sense that this pool is filled with wonderful powers.
It has sensations of happiness,
Wholeness,
Serenity,
Loving kindness,
Everything or emotion you can imagine that could create a sense of peace and comfort for you.
Picturing yourself there,
As you dip your toes into that warm water,
You start to feel the sensations of peace,
Happiness,
Comfort,
Health,
Acceptance and freedom rising up inside of you.
They're just seeping into your being,
Traveling all through your body.
See if you can sense this ultimate love and acceptance of yourself.
Notice what it feels like in your body as you do.
And then you look across the pool of water and you see someone you absolutely love in your life.
It can be a person or an animal,
Someone that you wish joy and happiness to.
Invite that person or animal into the pool with you.
And magically,
As you do,
The pool expands,
Holding that being's love,
Kindness and peacefulness.
Notice what it feels like as that pool expands.
And then as you look up again,
You see other people in your life,
Friends,
Family.
You see their faces and their desires to be happy.
And you invite them into the pool as well.
And with each person you invite into that pool,
It continues to grow and expand.
And the feelings and sensations of kindness grow as well.
And as you look up again,
You begin to see people in your life that you know.
Maybe people you work with or have met in the past.
People from your childhood.
Those people that are more neutral in your life.
And as you look at them,
You also sense their desire to be happy.
And see if you can invite them into the pool with you.
Remembering each time each new person steps into that pool,
Those sensations of loving kindness continue to grow stronger and more far-reaching.
And when you look up again,
You see people in your life that are a little bit more difficult to love.
People that may have harmed or judged you.
Or that you may have harmed or judged.
Notice your response initially in this invitation.
Honoring that response.
And although it might be more challenging,
See if you choose if you can invite them into this ever-expanding pool of kindness.
Sensing that ultimately they too want to be happy.
Noticing what happens in your system.
And as the pool continues to grow and expand beyond your vision even,
See if you can picture how the energy and momentum expand the sense of loving kindness toward all beings,
All animals,
And nature.
Picture the warmth and aliveness in all beings and the expansive nature of your love.
Soak up these feelings and sensations.
And notice what's happening in your body as you do.
And then sensing yourself overall.
Wiggling,
Letting a little light back in.
As we close with the sound of the bell.
Thank you and have a lovely day.
