Greetings everyone!
I decided to try a new format of guided meditation.
I'm recording it in the bookstore with all the background noises.
For you to be able to concentrate only on the words and on your sensations.
I think it's very easy to meditate in a perfect environment without noise.
But it's challenging and I invite you to accept this challenge.
Try in the middle of the noisy market.
Here is a bookstore meditation called loving kindness meditation.
Let's start.
Sit comfortably any position will do.
Close your eyes and take a few deep breaths.
Inhale and exhale slowly.
Then consciously relax your muscles and prepare body and mind for deep awareness of love and compassion.
Choose a person you love.
Choose someone you love easily and naturally rather than someone for whom you feel an emotionally complicated love.
Now focus on the area around your heart.
Put your hand over your heart.
Once you're able to focus on your heart,
Imagine breathing in and out through your heart.
Take several deep breaths and feel your heart breathing.
Turn your attention to feelings of gratitude and love.
Warm and tender feelings for the person you choose.
Send loving kindness and compassion to yourself.
Imagine that the warm glove of love and compassion coming from your heart is moving throughout your body.
Send these feelings up and down your body.
If verbal content is easier for you to connect to you,
You can repeat the following words.
May I be happy.
May I be well.
May I be safe.
May I be peaceful and at ease.
Send loving kindness and compassion to family and friends.
Imagine friends and family as vividly as you can and send these feelings into their hearts.
Imagine the warm glove of love and compassion that comes from your heart moving into their hearts.
If verbal content is easier for you to connect to,
You can repeat the following words.
May you be happy.
May you be well.
May you be safe.
May you be peaceful and at ease.
Expand the circle by sending your loving kindness and compassion to neighbors,
Strangers,
Animals,
People and to the whole planet.
Imagine planet Earth with all its inhabitants and send loving kindness and compassion to all loving beings,
Living beings.
Thank you.
