Meditation for loving kindness.
In this meditation,
Allow yourself to switch from the usual mode of doing to a mode of non-doing.
Just simply be.
As your body becomes still,
Bring your attention to your breath.
Simply be aware of it and of the feelings associated with breathing.
Feel the belly as it expands gently on the in-breath and falls back on the out-breath.
Be totally here in each moment with each breath.
If any distracting thoughts arise,
Just acknowledge them and return to breathing.
Deep inhale.
Long exhale.
Inhale with a smile,
Being thankful that you are alive.
And exhale any tension,
Releasing it to the one who knows all.
Bring yourself to mind now.
Offer loving kindness to yourself.
Let these words become your words.
May I be happy.
May I be healthy.
May I ride the waves of my life.
May I live in peace.
No matter what I'm given.
And notice any feelings that arise and let them be.
As you look within yourself with mindfulness and appreciation.
When you are comfortable,
Offer loving kindness to someone who supports you,
Who has always been on your side.
Bringing this person to mind,
Imagine perhaps they're sitting across from you.
And let these words become your words.
May you be happy.
May you be healthy.
May you ride the waves of your life.
May you live in peace,
No matter what you are given.
Notice how you feel as you breathe.
Now bring your awareness to someone with whom you have difficulty.
Perhaps someone who brings up feelings or irritation or annoyance.
Let these words become your words as you keep this person in your mind.
May you be happy.
May you be healthy.
May you ride the waves of your life.
May you live in peace,
No matter what you are given.
Notice any sensation or feelings that arise.
Just let them be.
Deep inhales.
Long exhales.
Bring in mind the broader community of which you are a part.
Maybe your family,
Your close friends,
Your neighbors.
Or maybe expand to include all persons and creatures on the planet.
Including yourself,
Offer loving kindness as you let these words become your words.
May we be happy.
May we be healthy.
May we ride the waves of our lives.
May we live in peace,
No matter what we are given.
Continue to breathe as you notice any sensations that may arise.
Sitting with them for a few moments.
Let them be.
Let them be.
Let them be.
Let them be.
Let them be.
Let them be.
Let them be.
Let them be.
Let them be.
Let them be.
Let them be.
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Let them be.
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Let them be.
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Let them be.
Let them be.
Just breathe.
And whenever you're ready,
Bring awareness back to your body.
Wiggle your toes and your fingers.
Take a deep inhale with me.
Deep exhale.
Blinking your eyes open.
You can sit here,
Lie down.
Take your time.
Honor yourself by remaining silent.
And as you return to your day with a fresh perspective and awareness,
Just notice how you feel.
How much love you feel.
Please let me know your experience.
Connect with me.
I would love to hear from you.
Add some more life.
And if this was a blessing to you,
Share it and bless a friend.
Many thanks.
Thank you.
