Hello and welcome to this loving-kindness meditation.
I'm Sarah and this is some time for you to relax,
Reflect,
Connect to yourself and to others.
So to begin,
If you can settle yourself somewhere comfy,
Either sitting upright with your feet flat on the ground or perhaps lying down,
Just making sure that wherever you are feels right and when you're ready just taking a couple of breaths through your nose and releasing through your mouth.
Closing your eyes if that feels okay with you.
Feeling the weight of your body supported by wherever you're resting.
Just breathing naturally.
Giving yourself time and space to slow down.
And I wonder how it might feel if you were to begin to repeat to yourself these words or words similar to them that felt right for you.
Either out loud or just in your mind with me.
May I feel happy.
May I feel safe.
May I live in kindness.
May I live in ease.
May I feel happy.
May I feel safe.
May I live in kindness.
May I live in ease.
And if you could imagine a light,
A light that shines perhaps from your heart,
From wherever feels right for you.
Shining,
Glowing,
Enveloping you with those feelings,
Those wishes.
May I feel happy.
May I feel safe.
May I live in kindness.
May I live in ease.
And now if you were to think of someone you love,
Someone who's there for you when you need them,
Someone who supports you and begin to direct your thoughts,
Your energy,
Your words and feelings to them wherever they might be.
May you feel happy.
May you feel safe.
May you live in kindness.
May you live in ease.
May you feel happy.
May you feel safe.
May you live in kindness.
May you live in ease.
Imagining them wherever they are and directing that light from your heart to theirs.
Connecting.
May you feel happy.
May you feel safe.
May you live in kindness.
May you live in ease.
I wonder now if there's someone who's come into your life at some point recently,
Someone who maybe you don't really know,
But who has shown you or someone you love a kindness,
A smile,
A thought.
Just take some time to imagine them and in your mind or perhaps out loud say these words to them.
May you feel happy.
May you feel safe.
May you live in kindness.
May you live in ease.
May you feel happy.
May you feel safe.
May you live in kindness.
May you live in ease.
Imagining as you say those words,
Think those thoughts,
The light from your heart,
Your mind,
Connecting with them,
Enveloping them,
Bathing them.
May you feel happy.
May you feel safe.
May you live in kindness.
May you live in ease.
I wonder if you can bring to mind someone in your life who is perhaps more difficult,
Someone who irritates,
Annoys,
Brings disharmony to your life.
How would it feel to share these thoughts of loving kindness with them?
Imagining them wherever they might be and saying these words,
Thinking these thoughts.
May you feel happy.
May you feel safe.
May you live in kindness.
May you live in ease.
It may be too difficult at first,
Or it may be easier than you thought.
Understanding that we all have our own paths that lead us to where we are.
May you feel happy.
May you feel safe.
May you live in kindness.
May you live in ease.
And if it's not the right time for you to do this,
If you're in pain,
That's okay.
Perhaps direct the thoughts to yourself in understanding.
May you feel happy.
May you feel safe.
May you live in kindness.
May you live in ease.
Either bathing yourself in that light,
Or connecting with this more difficult person.
Heart to heart,
Mind to mind,
The light shining between you.
Connecting.
But connecting safely.
May you feel happy.
May you feel safe.
May you live in kindness.
May you live in ease.
May you live in kindness.
Imagining how many other living beings there are in this moment,
On this planet.
Living,
Breathing,
Growing,
Being,
Connecting with them.
Shining your light from your heart,
Your mind,
Embracing each and everyone.
May you feel happy.
May you feel safe.
May you live in kindness.
May you live in ease.
May you feel happy.
May you feel safe.
May you live in kindness.
May you live in ease.
Accepting,
Acknowledging this connection.
A light that shines from you.
No matter how good or bad your day.
A connection of loving kindness to each and every living thing.
The light embracing the world.
From you,
All the way around.
May you feel happy.
May you feel safe.
May you live in kindness.
May you live in ease.
Embracing this time.
Being in this time.
This place of loving kindness.
Thank you for joining with me.
I hope you can bring this feeling with you to the rest of your day.
And I hope we meet again soon.
