Welcome.
I'm Shel Keiman from.
.
.
The deep listening lounge.
And this is a tried and true probably ancient meditation.
Unloving kindness.
You can start by settling into a comfortable position.
Allowing your spine to be long but not rigid.
Let your shoulders soften.
Your jaw loosened.
And your hands rest gently wherever they feel supported.
And you might close your eyes.
And gaze softly into the distance.
Take a slow,
Easy breath in and a long exhale.
Relax.
Breath out.
And out.
With each exhale.
Feel yourself arriving more fully,
Right here,
Right now.
Gently bring your awareness to the space of your heart.
You might imagine a soft,
Quiet room inside your chest where you can rest.
And listen.
Let your breath move in and out of this heart space.
As if each inhale opens the door a little wider.
And each exhale.
Settles you.
Into stillness there.
From the stillness in your heart.
Well off.
Compassionate,
Loving-kindness.
Beginning with ourselves.
Silently offer.
These phrases to yourself.
Repeating after me.
May I be protected.
May I be happy and healthy.
May I live a life with ease.
May I be protected.
May I be happy and healthy.
May I live a life with ease.
If it feels awkward or difficult,
That's okay.
Simply let the words be an honest wish a small steady beam of kindness inward Now bring to mind someone who has helped,
Loved,
Or supported you in some way.
It might be a friend,
Teacher,
Mentor,
Neighbor or even a pet.
Someone whose presence has reminded you that you are not alone.
Let their image be simple.
And gentle.
You don't have to get it perfect.
Notice how it feels in your body to remember their care.
From that quiet room in your heart offer them these same blessings.
May you be protected.
May you be happy and healthy.
May you live a life.
With ease.
You May you be protected.
May you be happy.
And how.
May you live a life.
With ease.
Let each phrase ride on your breath as if you're placing these wishes directly into their hands.
In gratitude.
Now bring to mind someone with whom things feel a little difficult right now.
Someone you have tension or conflict with.
Enough that you notice it.
But not the most painful relationship.
If your hardest relationships are an 8,
9 or 10 Maybe choose more of a four,
Five,
Or six.
See if you can hold their image lightly.
Without needing to fix anything.
Watanbi.
You are simply acknowledging that they too are human beings.
Doing the best they can.
With the causes and conditions.
Of their lives.
From that stillness in your heart.
Offer them these same blessings.
May you be protected.
May you be happy and healthy.
May you live a life with ease.
May you be protected.
May you be happy.
And healthy.
May you live a life.
With ease.
There's resistance,
That's okay.
Let the phrases be gentle intentions.
There's no need to force.
Let them go.
Now bring to mind someone you truly care about or love deeply.
This could be a dear friend,
A partner,
A family member,
A beloved animal.
Someone whose presence naturally softens your heart when you think of them.
Notice any warmth.
Tenderness.
Or simple appreciation that arises as you hold them in awareness.
Let yourself enjoy that feeling for a moment from that warmth in your heart.
Offer them the same blessing.
May you be protected.
May you be happy.
And healthy.
May you live a light.
With you.
May you be protected.
May you be happy.
And healthy.
May you live a lie.
With ease.
Let these phrases move out from your heart like a gentle wave reaching them wherever they are.
Now gently release the specific images of these people and animals Let them go.
And bring your attention back to your own heart.
And remind yourself.
May I be protected.
May I be happy and healthy.
May I live a life with ease.
May I be protected.
May I be happy.
And healthy.
May I live a life.
Rick Eames.
Gently bring yourself back.
Back into.
Your space.
Maybe you hear.
Some noise outside in the room.
Introducing small movements and maybe a stretch.
Yawn.
And when you are ready.
Gently open your eyes.
You are here.
Namaste.
