This is a loving-kindness meditation with a little bit of somatic guidance and a sprinkling of ho'opono'ono mantra.
My name is Sabrina Amina and welcome to this moment of rest.
So find a comfortable spot where you can feel fully supported and held and just nestle in.
It's completely welcome to do this practice either sitting upright or on your back,
Lying on your back.
Really whatever position feels most accessible and comfortable and supportive for you in this moment is perfect.
So once you're settled in,
Just notice where your body is and take a few breaths and begin to just stretch and move in any kind of way that's going to allow you to settle in more deeply.
Once you've done that,
You can close your eyes and then offer yourself a little bit of loving self-touch.
You can move your hands around any part of your body that would feel supported by some touch in this moment and really let the wisdom of your body guide you through this practice.
Allow the hands perhaps to massage your scalp or gently caress your face.
If your eyes are closed,
It can feel really nice to feel the warmth of your palms over your eyelids.
You can brush your arms from shoulder to your wrist on both sides.
You can rub your hands over your heart space,
Your chest.
You can gently hold your hands over your jaw and just let your jaw rest in the palms of your hands.
You can caress the belly.
Just offer yourself any kind of massage or caress or touch that feels good to your body in this moment.
You can place the hands over your womb space or your pelvis.
If you're on your back,
You can lift up your right leg and massage your thigh or your calves.
Massage the ankle and your feet.
Once you've done one leg,
You can move to the other leg.
All of these prompts are invitations.
Take a deep breath in and sigh it out.
Let it go.
Just really,
Once you feel complete,
You can just find some stillness and either allow the hands to rest at your side or on your belly.
Breathe in and let it go.
As you're settling in,
Bring someone to mind who you really love,
Someone who you have deep feelings of care and thinking of them really makes you feel warm and just so happy.
Bring this person that you love to mind and imagine they're sitting right across from you.
You can gaze lovingly into their eyes and you can say the following to them,
May you be happy,
May you be safe,
May you have ease and may you be loved,
May you be happy,
May you be well,
May you have ease and may you be loved.
Just allow them to feel that love emanating from your heart to theirs and then allow them to be on their way.
Take a deep breath in and exhale.
Next,
Bring someone to mind that you have pretty neutral feelings about,
Someone that you may see in your day-to-day life or every now and then.
You may not know them very well but you think of them and can offer them some loving kindness.
Imagine them sitting across from you,
Look into their eyes and say,
May you be happy,
May you be loved,
May you be healthy and may you have ease,
May you be happy,
May you be loved,
May you be healthy and may you have ease and send that loving kindness to them and you can send them on their way.
Take a deep breath in and let it go.
Now,
This next part may bring up some challenge.
We're going to think of someone that we have a bit of a strained relationship with,
Someone who you may have difficulty with.
You'll bring them to mind and imagine this person sitting across from you,
Look into their eyes and say to them,
May you be happy,
May you be well,
May you have ease and may you be loved,
May you be happy,
May you be well,
May you have ease and may you be loved.
And send that person on their way.
And the next person to bring to mind is a younger version of yourself.
Imagine this younger person sitting right across from you,
Look into their eyes and say to them,
May you be happy,
May you have ease,
May you be healthy and may you be loved,
May you be happy,
May you have ease,
May you be healthy and may you be loved.
Send them on their way.
And next you'll bring to mind yourself.
And if it's hard to imagine you sitting across from yourself,
Simply imagine yourself looking into a mirror,
Looking at your reflection and your reflection looking back at you and imagine saying to yourself,
Or you may say it out loud,
May you be happy,
May you be loved,
May you feel loved,
May you have ease,
May you be loved,
May you be happy,
May you have ease,
May you be loved.
And as we close the practice,
Just imagine a pink glowing light around you and we'll invite the Hawaiian practice of ho'opono'ono and say,
I'm sorry,
Forgive me,
Thank you,
I love you.
I'm sorry,
Forgive me,
Thank you,
I love you.
Take a deep breath in and let it go.
Ah,
Feel free to rest here as long as you wish.
And whenever you feel ready,
You can open the eyes,
Come back to your space.
And remember that this loving kindness practice is always available to you.
And the more you practice,
The easier it becomes.
So I encourage you to come back and practice.
Thank you so much for taking this time to offer yourself some loving kindness.
Have a wonderful day.
