Welcome to this loving-kindness meditation.
We're gonna take a visual journey together to spread love,
Kindness,
Peace,
And hope to those around us and to ourselves.
So get cozy,
Whether that's laying down or sitting,
Finding a space that will be the best for you.
When you're ready,
If you feel comfortable closing your eyes.
If you don't feel comfortable with that,
Having a soft gaze in front of you.
Start to notice your breathing,
Not forcing anything,
Just how are you breathing today?
Is your breath shallow?
Is it deep?
Have you been holding your breath?
Notice and start to let the oxygen flow gently in and out at your own rhythm.
Noticing the chair beneath you or the bed or the floor,
Supporting your body,
Supporting your being.
Now picture a really good friend,
Someone that's dear to you,
Close,
Could be a family member,
A pet,
Someone you really love.
Hold their image in your mind.
Take them in,
Notice them and say to them,
May you be safe,
May you be healthy,
May you be happy,
May you be at ease,
May your heart feel peace and may your soul feel love.
Now as that person starts to fade out of your mind,
Think about someone more neutral,
Maybe an acquaintance,
A neighbor,
Your favorite barista.
Hold their image in your thoughts and then say aloud to them,
May you be safe,
May you be healthy,
May you be happy,
May you be at ease,
May your heart feel peace and your soul feel love.
As that person begins to fade away,
Bring up the image of someone that you may have more of a difficult time with,
Someone that the relationship isn't easy or there's a harboring resentment.
Picture this person for a moment,
Hold them in your space.
When you are ready,
Look them in the eye and say,
May you be safe,
May you be healthy,
May you be happy,
May you be at ease,
May your heart feel peace and your soul feel love.
Now start to picture the community around you,
Your neighborhood,
The town that you live in.
Spreading out to the area around you,
Perhaps the state,
The province,
The country.
Crossing borders and oceans,
Picturing the world held in your hands.
Holding that world with love,
With intention,
All of the plants,
The animals,
The people,
All of the beings.
And to them,
Say,
May you be safe,
May you be healthy,
May you be happy,
May you be at ease,
May your heart feel peace and may your soul feel love.
And as you set down that world,
Pick up a mirror.
Perhaps it's a handheld mirror,
Perhaps it's a giant mirror you can barely hold on to.
And look at yourself.
Take a breath as you look at yourself,
The beautiful being in front of you.
And looking into that mirror,
Repeating the words,
May I be safe,
May I be healthy,
May I be happy,
May I have ease,
May my heart feel peace and my soul feel love.
I am worthy.
And then,
When you're ready,
Set down that mirror and call everyone back.
First yourself,
The world,
That person who may be a bit difficult in your life,
That person that's neutral,
And the person you love so much.
And picture standing in a circle,
All together,
All connected.
And repeat,
May we be safe,
May we be healthy,
May we be happy,
May we be at ease,
And may together our hearts feel peace and our souls feel love.
And as you do this together,
A shining white light comes into the middle of the group and covers each one of you together,
Spreading out in every direction.
That light goes from your head to your toes,
Connecting you to the sky,
To the earth,
To each other.
And as all the others drift away,
That light is still within you.
That light is holding you safe.
That light is holding you healthy.
That light is holding happiness for you.
That light contains ease.
That light has peace and love and kindness.
Starting to come back to your physical body,
You may want to start wiggling your toes,
Your fingers.
Maybe it's just noticing your breath.
Taking a moment to come back into the present,
Into the stillness,
Into your body.
And when you are ready,
Opening your eyes.
My wish to you is that you feel this safety,
Health,
Happiness,
Ease,
Peace,
And love throughout your day,
Your evening,
Your night.
Thank you for joining this loving kindness meditation.
