Hello and welcome to this guided loving kindness meditation.
This meditation will provide you with a chance to reconnect with a loving kindness approach towards yourself and others.
Find yourself in a comfortable seated position.
You can use whatever seated relaxing position as long as it makes you feel comfortable and at ease.
You can sit on a cushion or a blanket,
A chair,
Or even lie down.
Doesn't really matter as long as you're comfortable.
Now relax your shoulders,
Soften your palms,
Allow your legs to feel heavy,
And if you feel safe,
Feel free to close your eyes and breathe.
Feel free to rest your arms softly on the tops of your legs or by your side.
Now let's begin to take the journey inward.
As you relax your mind and your body,
Take some time to visualize loving kindness towards yourself.
Think about all the people in your life that keep showing up.
The people who support you,
Pray for you,
Those who listen to you.
Now choose one person that makes you feel safe.
See the image of that person in your mind's eye and feel the love coming from this person.
Radiate over your entire body as you feel a warm sensation of ease,
Comfort,
Loving kindness.
As you relax and breathe,
Embrace it and let it flow through you.
Now begin to gently whisper to yourself,
Healthy and whole,
May I have love,
Warmth,
And affection in my life.
May I be protected from harm and free from fear.
May I be alive,
Engaged,
And joyful.
May I experience inner peace and ease.
Embrace this loving kindness towards yourself as you allow loving kindness to flow through you.
Now it's your turn to send loving kindness to your loved ones.
Being grateful for having these loving,
Caring people in your life,
Spread your love as you gently whisper to yourself,
May you be happy,
Healthy,
And whole.
May you have love,
Warmth,
And affection in your life.
May you be protected from harm and free from fear.
May you be alive,
Engaged,
And joyful.
May you experience inner peace and ease.
As you breathe,
Embrace this loving kindness on your inhaling breath,
And as you exhale,
Extend this loving kindness to your loved ones.
Now it's time to send loving kindness to someone you may not know very well because we all need love.
Gently repeat these phrases in the silence of your mind,
Just like me.
May you be happy,
Healthy,
And whole,
Just like me.
May you have love,
Warmth,
And affection in your life,
Just like me.
May you be protected from harm and free from fear,
Just like me.
May you be alive,
Engaged,
And joyful,
Just like me.
May you experience inner peace and ease.
As you extend loving kindness to someone you may not know well,
Trust that your intention,
The desires of your heart,
Will carry this love and happiness to those you may not know.
Breathe and feel loving kindness being extended beyond yourself to those you may not even know.
As this loving kindness meditation comes to an end,
Take some time to appreciate and feel what's been generated through this practice.
Begin to bring physical awareness back to your body.
Notice sensations in your feet,
Torso,
And your heart.
Begin to notice the movement of your own breath,
Bringing aliveness and nourishment to your body as a whole.
Slowly begin to open your eyes and give yourself a big hug,
Showing love to yourself,
Preparing yourself to extend that love out into the world.
