Hello and thank you for joining me,
Sam Curtis,
In meditation today.
These quick practices or simple practices are here to help you get into meditation on the days when it just doesn't feel that accessible or things are a bit overwhelming or if you're new to meditation and haven't yet found your simple practice,
The one that you can go back to time and time again when you just need that quick fix.
Today we're looking at a quick practice of loving kindness.
This is just a beautiful practice so we're gonna get straight into it.
So get yourself seated comfortably or lying down or standing if you prefer and if it's safe to do so and you'd like to close your eyes.
We're gonna start with three deep breaths just to refresh our lungs and bring us to the present moment.
So with me take a deep breath in and let it go through the nose take another deep breath in really filling up your lungs and let it go through the nose releasing all that air back out and then finally filling up your lungs deep breath in and let it go through the nose.
Perfect.
I want you to take your attention to someone you really love.
Picture them there in front of you and really feel the energy of their presence really feel that transfer of love that you have for them.
Maybe your heart feels a bit more open maybe you feel warmer maybe you've broadened your shoulders just really feel that love that you have for that person let the smile widen across your face and then I want you to say out loud or in your head is perfectly fine may you be happy may you be healthy may you be at peace may you be happy may you be healthy may you be at peace.
Perfect.
Now bring to mind someone that's just an acquaintance maybe it's the person that served you your morning coffee a colleague in the office that you don't speak to that often someone you feel quite neutral about and again I want you to keep that feeling of love that open heart broader chest the warmth the smile and to this person I want you to say may you be happy may you be healthy may you be at peace may you be happy may you be healthy may you be at peace now bring to mind a collective group of people this could be your whole workplace this could be your whole community this could be your whole country it could be the whole world and again with that expansive feeling sharing that much love say may you all be happy may you all be healthy may you all be at peace may you all be healthy may you all be happy may you all be at peace now if you feel called to do so bring to mind someone that's a challenge for you right now could be a family member it could be an argument with your partner or a friend just bring to mind someone you don't have a huge amount of compassion for right now and from this place of loving kindness as kindly as you can say may you be happy may you be healthy may you be at peace may you be happy may you be healthy may you be at peace and then finally to conclude this practice bring to your mind yourself and from a place of deep loving kindness think again of that person and that energy right at the beginning bring that all back to life and look at yourself and say may you be happy may you be healthy may you be at peace one more time to yourself because you deserve this may you be happy may you be healthy may you be at peace take a moment just to breathe in that love you wonderful I'm so proud of you you can now start to wiggle your fingers and toes and open your eyes and head about your day knowing that you are loved thank you for joining me for this practice I'll see you here again soon
