Hi there,
Welcome to the loving kindness and compassion meditation.
I invite you to sit comfortably and let your hands rest on your laps.
Make sure your back is straight but not too rigid.
And just allow yourself to stay alert throughout the meditation.
Relax your shoulders and let yourself just melt down.
Relax your face,
Your eyebrows and your jaw.
Whenever you feel ready,
Go ahead and close your eyes.
Let's take a couple of deep breaths together.
Go ahead and inhale deeply.
And exhale.
Let's do that again one more time.
Inhale deeply.
And exhale.
Now I invite you to choose somebody.
Someone that you love.
Someone that you love easily and naturally rather than someone for whom you feel an emotionally complicated love with.
Put one of your hands over your heart.
Once you are focused on your heart,
Imagine breathing in and out through your heart.
And allow yourself to take several deep breaths and feel your heart breathing.
Turn your attention to feeling of gratitude and love,
Warmth and tender feelings for the person that you have chosen.
Now we're going to send some loving kindness and compassion to ourselves.
Imagine that the warm glow of love and compassion coming from your heart is moving throughout your body.
Sense the feeling.
If the verbal content is easier for you to connect,
You can repeat the following words.
May I be happy.
May I be well.
May I be safe.
May I be peaceful and at ease.
Now let's take couple of breaths together again.
Deeply inhale and exhale.
Let's do that again.
One more time.
Inhale and exhale.
Now we're going to expand our circle of love a little bit to our families and friends.
Imagine your family and friends as vividly as you can.
Imagine these feelings of love,
Kindness and compassion to their hearts.
Imagine the warm glow of love and compassion that comes into your heart,
Moving to their hearts.
And again,
If the verbal content is easier for you,
You can repeat these words.
May you be happy.
May you be well.
May you be safe.
May you be peaceful and at ease.
Now let's expand this circle of love a little more,
Sending love,
Kindness and compassion to our neighbors,
Acquaintances,
Animals,
Strangers and people that we have difficulties dealing with.
And finally,
Let's send our love,
Kindness and compassion feeling to the Mother Earth,
To the forest,
To the land we are living on,
To all the creatures.
Let's imagine the planet Earth with all its inhabitants receiving and sharing that light of love and compassion.
Take these few minutes to reminisce all this glow of love that comes from within,
That you expand that to your family members,
Your friends,
People that you don't know,
Your neighbors and the whole planet Earth for all the creatures to benefit from.
Let's sit for a few minutes and just reflect on it.
Now before we go,
Let's take a couple of deep breaths together.
Inhale deeply and exhale.
One more time,
Inhale deeply and exhale.
Start noticing the noises around you.
Notice the clothes touching your skin,
The floor,
The chair or the beds underneath you.
Draw your palms together to your heart.
And whenever you feel ready,
Go ahead and gently open your eyes and see these wonderful worlds we live in.
Thank you for meditating with me today.
My name is Saha and I wish you a very wonderful day.
Namaste.
