Hello and welcome.
My name is Nat and I'm here to guide you through a loving kindness mindful moment.
This is one of my favorite efforts to generate compassion,
Compassion for myself and compassion for others.
So if this is something that you feel might serve you in this moment,
Find a comfortable seated position and please join me.
Feel your sits bones connect with the seat below you.
If you have any limbs that are crossed,
I invite you to uncross them now,
Opening yourself up to receive and to give.
Place your palms on your thighs and notice what feels most comfortable for you in this moment.
Palms up or palms down.
Neither being right or wrong,
Simply an awareness of what you may need right now.
Palms up signaling that we are ready to receive.
Palms down signaling that we are in search of more grounding energy in our effort today.
From there,
Use your next in breath to grow tall through the spine.
The crown of the head reaches for the skies.
Pull the shoulders down and away.
Allow them to soften at your side.
If it feels comfortable to do so,
Soften your gaze or maybe even close your eyes.
Begin to notice your breath as it enters the body and then feel into the sensations available to you as you softly exhale the breath out.
Our inhale,
We generate awareness and our exhale,
We soften into the spaces that need us.
In the field of space that you exist in energetically right now,
Will you generate awareness?
Will you create awareness of your whole self from the soles of your feet up through to the crown of the head and front,
Behind,
And to all sides?
Notice how you exist in this moment.
And repeat in the mind's eye,
Not as focused on the words,
But instead the sensations that you can feel into the following the following statements.
May I be filled with loving kindness.
May I be well.
May I know peace and ease.
May I be happy.
What sensations does this deliver?
What could you feel into right now?
Now,
Explore it with curiosity and then draw your awareness to someone in your life that you may be experiencing slight difficulty with.
If it feels comfortable to do so,
Stay with the energetic presence of this person.
Can you see them in the mind's eye now?
Can you see them doing the very best that they are consciously able to do,
Able to be?
And repeating in the mind's eye,
Focused again more on the sensations,
The feelings these words deliver than the words themselves.
See this person wholly and fully with all of the light that they do offer,
Focusing on their love,
Their ability to love.
May you be filled with loving kindness.
May you be well.
May you know peace and ease.
May you be happy.
Wish all of this and more for this person in front of you,
In front of you.
And then let them go.
Untether yourself from them.
Let them go.
And then energetically open yourself up to all beings beyond you,
Beyond the people you know.
And in this space of unconditional love,
Repeating in the mind's eye,
Focusing on the sensation of love as you repeat these words.
May you be filled with loving kindness.
All beings,
May you be well.
May you know peace and ease.
May you be happy.
Feel into the unconditional love that is available to you to send to all beings.
And then gently release them.
Untether yourself from them.
Let them go.
Gently take your hands off your thighs and place your palms on your palms.
Left hand into belly,
Right hand into chest.
With your next breath,
Let your whole body fill.
Let you press into your hands.
Let your hands press back into your body.
Allow yourself to access the abundance of open-hearted,
Loving kindness you have just tapped into,
You have accessed,
And you have shared freely.
As you breathe into the heart space,
As you feel the sensations of your touch,
A gentle reminder that this ability to love is always within you.
Whenever you are ready,
Pause and connect back in.
Gently release the hands,
Placing them back onto the thighs.
Draw awareness of your breath as you breathe in,
Into the body,
Into the sensations,
Into the loving kindness you have created.
And then slowly,
Only when you are ready and not a moment sooner,
Begin to flutter the eyes open,
Bringing yourself back into this space,
Into this world,
With a new awareness on just how much love you have to give and an openness of readiness to receive in return.
