In this meditation we're going to be taking on the practice of loving kindness,
Which means we will be thinking about ourselves,
Those that we love deeply,
As well as those we find more challenging,
And those in the community around us and in the world.
So find yourself a comfortable spot.
Sit down with a straight spine.
Take a deep breath in through your nose.
Sigh it out and close your eyes.
For a moment,
Just focus on your breath.
Find where you feel it the most clearly.
Whether that's the tip of your nose,
In your chest or in your stomach,
Just watch as your breath naturally flows in and out.
Now take your attention to your heart.
Here we carry all of our love with every beat.
We can spread a little more love into the world for others and ourselves.
So focusing on your heart,
Bring to mind someone you love dearly.
Feel that smile spread across your face as you think of them.
And allow that energy of love to just radiate out around you.
Now quietly repeat to yourself,
Whilst thinking of this person.
May you be happy.
May you be healthy.
May you be at peace.
Now bring to mind someone else you love dearly.
Maybe a family member or a pet.
And repeat those three gentle mantras.
May you be happy.
May you be healthy.
May you be at peace.
Next,
I want you to bring to mind someone that you don't know so well.
Maybe it's a friend or a colleague or someone you see down the pub.
Just bring them to mind and wish them the same.
May you be happy.
May you be healthy.
May you be at peace.
Now bring to mind someone that you have a challenge with at the moment.
This can be difficult,
So go gentle on yourself.
And if you feel able to,
Share those wishes for them.
May you be happy.
May you be healthy.
May you be at peace.
Just sit with that energy for a moment longer.
Allow the love to radiate around you.
Now allow your attention to expand to the community around you.
Maybe that's the block of flats you live in,
The street you're on,
Or the town you're in.
And repeat,
May we all be happy.
May we all be healthy.
May we all be at peace.
Now expand it a little further,
Taking in maybe the whole country you're in into your mind's eye.
May you all be happy.
May you all be healthy.
May you all be at peace.
Go a step further and take in the world.
Feel the collective energy of the world and radiate out your love for everyone.
May we all be happy.
May we all be healthy.
May we all be at peace.
Now take that expansive energy and all that love and let's turn it on ourselves.
We deserve it just as much as everyone else.
May I be happy.
May I be healthy.
May I be at peace.
One more time.
May I be happy.
May I be healthy.
May I be at peace.
Take a deep breath in through the nose out through the nose to cement this practice.
Start to roll your shoulders back.
Maybe roll your neck from side to side.
Wiggle your fingers and with a big smile on your face,
Open your eyes and take on the day.
Thank you for listening to this meditation.
My name is Sam Curtis and I'm a life coach who uses mindfulness and meditation as part of my sessions in order to find practical tools and answers to help you calm your overthinking mind.
And find clarity and confidence in your next steps.
If I can be of any help,
Please do reach out.
Thank you once again and I wish you a wonderful day.
