Welcome,
I'm honored to guide you today in this short loving kindness meditation or meta meditation.
Let's start by finding a comfortable position for meditating,
Sitting or lying in a way that honors your practice and respects how your body is feeling today.
And if it's within your practice,
Go ahead and close your eyes or you can lower and soften your gaze.
Settle in here,
Quieten,
Soften and travel within to find the natural flow of breath in your body.
The inhale and the exhale flowing in and flowing out.
And now using your out breath to release any tension held in your body,
Letting go of stress and unease with each outflow.
Now bringing your attention to your chest,
Feel how the breath expands your heart space up and out and see if you can get a sense of the expansiveness of your heart,
Your open heartedness.
As Mother Teresa said,
Love begins at home.
And so we'll start with a heartfelt wish for ourselves.
And I invite you to really linger on the words of this message,
Soak in their meaning.
May I find contentment,
Peace and purpose today.
May my mind and body be well.
It might feel a little uncomfortable,
Self indulgent even to love on yourself.
But please know that you truly deserve happiness,
Ease and fulfillment and that self compassion begets loving friendliness towards others.
And so repeating our wish,
May I find contentment,
Peace and purpose today.
May my mind and body be well.
Now imagining your heart as a lighthouse beaming out loving kindness to everyone around you.
First to your loved ones,
Friends,
Acquaintances and complete strangers,
Even to the challenging people in your life.
Realizing that we are all human,
Each of us with our struggles and failures,
And we can all benefit from comfort and compassion,
Perhaps in the form of a warm smile,
A listening ear or a kind word.
May you all find contentment,
Peace and purpose today.
May your minds and bodies be well.
And now imagine that wave of light and positivity reflecting back to you.
Grab that compassionate energy,
Take it to your heart.
May I find contentment,
Peace and purpose today.
May my mind and body be well.
Concluding our meditation here with three mindful breaths,
Breathing in kindness and compassion with each inhale and sending out warmth and understanding with every exhale.
Coming back to the room now by feeling where your body meets the surfaces below you and inviting back any movement that feels good.
You might want to roll your shoulders or stretch out and when you are ready,
Open your eyes.
Thank you for your practice today.
It's my sincere hope that you absorb the well wishes in this meditation and take them forward into your day.
