Hi there and welcome to this guided loving kindness meditation.
This practice encourages awareness,
Attention,
And compassion not only to yourself,
But to everyone around you as well.
First,
Find a comfortable position.
This can be seated or lying down flat on your back.
Once you get there,
I want you to go ahead and softly close your eyes if that feels comfortable.
Take some gentle,
Soothing,
Easy breaths in and out through your nose and allow your body to relax.
With this practice,
The focus will not only be on the breath,
But the repetition of phrases throughout.
Know that it is okay to allow any feelings or thoughts that may arise.
These phrases serve as a vehicle to connect you to yourself and those around you.
This is your safe space.
We'll begin by offering loving kindness first and foremost to ourselves.
Sometimes we find it difficult to reflect the same compassion and care we give to others to ourselves.
Right now is your time to show attention to your heart center and offer some support.
Begin to deepen your breath,
Inhaling through the nose and exhaling through the mouth.
Repeat after me as you breathe.
May I be loved,
Healthy,
Happy,
And safe.
May I be peaceful and free of suffering.
Shift your attention to how those statements make you feel.
Notice if the words caused any emotions to arise.
Breathe with those feelings.
Allow them to naturally flow with you.
Now I want you to bring someone to mind that has given you support,
Stood by your side,
Or even someone you have admired and looked up to.
Allow yourself to extend kindness to this person by saying the following words.
May you be healthy and happy.
May you be safe.
May you be peaceful and free of suffering.
Continue breathing deep,
Intentional breaths in through the nose and out through the mouth.
Now let's extend our kindness to our loved ones,
Our family,
Our friends,
Our parents,
Spouse,
Or children.
Bring them to mind for a moment.
Repeat the following to them.
May my loved ones be happy and healthy.
May they be safe.
May they be peaceful and free of suffering.
Now shift your attention to someone who may be hurting or experiencing a difficult time now.
Let's extend kindness to them right now as to surround them with an abundance of healing love and energy.
Gently breathe and say to them,
May you be full of love and happiness.
May you be safe.
May you be peaceful and free of suffering.
May you find stillness.
Let's bring to mind someone who may feel challenging right now.
Maybe you have some trouble getting along with them.
Sending love and kindness to those we find difficult is medicine to the heart.
It is a way we can set ourselves and specifically our hearts free of painful and unnecessary blockages.
Sometimes when we liberate our heart space from the emotions and thoughts we hold onto about these difficult people,
We realize how connected we are to them as humans.
We begin to understand that disharmony is unfamiliar to the human body.
So just like us,
They likely want peace,
Love and healing in their lives too.
So let's open our heart space and send them kindness by offering these words.
Setting them free of disharmony.
Repeat after me.
May you be happy.
May you be safe.
May you be peaceful and free of suffering.
May you be forgiven.
And may you be loved.
Let's say it one more time.
Releasing the pain,
Hurt and challenges that may have come from your connection with this person.
Repeat.
May you be happy.
May you be safe.
May you be peaceful and free of suffering.
May you be forgiven.
And may you be loved.
Take a deep breath in and sigh it out.
Finally,
Let's offer well wishes to all beings everywhere.
Let's support them by saying together.
May you be healthy and happy.
May you be safe.
May you be peaceful and free of suffering.
Let's take a final breath in for the collective.
Breathing in for four,
Three,
Two,
One.
Hold at the top for four,
Three,
Two,
One.
And audibly sigh for six,
Five,
Four,
Three,
Two,
One.
One more time.
In for one,
Two,
Three,
Four.
Hold for four,
Three,
Two,
One.
And exhale for six,
Five,
Four,
Three,
Two,
One.
Allow your breath to return to its natural state.
You can start to gently bring back awareness into your limbs.
Fingers and toes.
And when you feel ready,
You can slowly open your eyes.
Thank you for joining me.
Take care.
