Hello and welcome to this meditation.
My name is Rachel and to get started I invite you to take a comfortable position either sitting,
Standing,
Lying down.
Some people find it comforting to lean against a wall or lie down on their back while they're meditating.
However you feel safe and comfortable while we meditate together.
Remember this is your meditation practice.
Next I invite you to close your eyes or take a soft gaze in front of you bringing to mind your intention for today's meditation.
As we begin to shift into our meditation bringing your attention to the sounds around you.
Next bringing your attention to the sound of my voice as I guide you through this meditation.
Shifting your attention now to noticing anything you can touch.
Noticing where you make contact with the ground beneath you.
Bringing your attention to the breath coming in through your nostrils and noticing any smells that may be present around you.
Now noticing the coolness of the air moving in through your nostrils and the warmth of the air as it exits your lungs and your mouth.
Lastly bringing your attention to your tongue releasing it from the roof of your mouth,
Relaxing your jaw,
Your eyebrows,
All of the muscles in your face.
Today I'll be guiding you through a loving kindness meditation.
In this practice we generate a wish for our well-being and the well-being of others.
To begin I'll provide a few phrases that you can use to offer loving kindness to yourself.
You can repeat the phrases silently or follow along.
May I be well.
May I be safe and free from suffering.
May I be happy.
And as I repeat these words really follow them in.
May I be well.
May I be safe and free from suffering.
May I be happy.
Now bringing to mind someone you care about,
A teacher,
A mentor,
Spouse,
A child and keeping them in mind as you use the phrase to wish them well.
May you be well.
May you be safe and free from suffering.
May you be happy.
Imagine them receiving your wishes for well-being and see them light up.
And now bringing to mind someone who may be having a difficult time,
Who has perhaps experienced loss or illness or maybe having a hard time at work.
Imagine that person sitting in front of you now and wish them well.
May you be well.
May you be safe and free from suffering.
May you be happy.
Share any words that express what you wish for them.
Now extending your wishes to everyone near you right now.
May they be well.
May they be safe and free from suffering.
And may they be happy.
And now if you're able,
Extending your wishes beyond the place you are,
Beyond the place and the people you know to extend all over the earth,
All of the animals,
All of the people,
All of life,
May all beings be well.
May they be safe and free from suffering.
And may they be happy.
Feel the scent of well-wishing extending from you in all directions.
How do you feel in this moment?
What are the sensations in your body?
What is the quality in your mind?
Now bringing that large circle of loving kindness back towards yourself.
May I be well.
May I be safe and free from suffering.
May I be happy.
Breathing in,
Breathing out,
Allowing yourself to be fully present with whatever is here and now.
And when you feel ready,
Beginning to shift your attention back to the room around you.
Again,
Noticing what you can feel,
The feeling in your hands and the ground.
Noticing the sound of my voice gently guiding you back and visualizing the room around you.
When you're ready,
Opening your eyes and looking around the room.
Thank you for practicing with me today.
