So in today's loving kindness meditation,
I would just invite you to sit upright with your spine straight,
Ideally in a cross-legged position.
If that's not possible,
You can also sit in any other comfortable position.
Just beginning by taking a long deep breath,
Expanding your belly,
And exhale as your belly contracts.
We shall try to keep our eyes closed throughout this meditation.
Again,
Inhaling deeply,
Expanding your belly,
And exhaling completely,
Allowing the belly to draw in.
Two more breaths like this.
Inhaling deeply,
Expanding your belly,
And exhaling completely,
Belly contracts.
Inhale deeply,
Belly expands,
And exhale completely,
Belly contracts.
I want you to focus on one person in your life who loves you the most.
It can be your family,
It can be one of your friends,
It could be your spouse,
Your girlfriend,
Boyfriend,
Partner.
And just visualizing for a moment that person standing in front of you,
Sending you all their love.
Now trying to imagine another person,
Another person in your life who loves you very much.
And imagine this person standing right behind you,
Showering you with love.
Trying to feel and receive the love that they are sending you.
And now I want you to visualize,
Trying to recall as many people in your life that you think love you.
And one by one,
Imagining all of these people standing around you in a circle.
These people can be your family,
They can be your friends,
They can be friends in the past,
People who loved you in the past.
Even people who are no more.
Trying to imagine all the people who have brought love into your life.
Imagine them standing around you and showering you with love.
And you are receiving that love.
You are accepting that love.
And now,
Shifting your focus.
Back to yourself,
Back to your breath.
And thinking about maybe the one or two people in your life that you love the most.
And sending that person your love.
Remembering how great it felt to receive love and knowing that everybody wants to be loved.
Sending all the love you can to this person.
Now,
Imagining your close friends,
Your closest of friends,
Your closest of family.
It can be people who are present now,
People that have passed.
And one by one,
Sending all these people your love.
And now,
Thinking of your far away friends,
Your acquaintances.
Your colleagues,
Your peers,
Your relatives.
And sending them as well,
All your love.
Really thinking back to how good it felt to receive love.
And how everybody,
Regardless of how they act,
How they appear,
All want to be loved.
And now,
I would like you to think of all the people you've just met in passing.
All the people who you don't really like.
The people who you have resentment against,
Bad memories with.
And trying your best to consciously send them your love.
Sending all these people your love.
Because ultimately,
All of them just want to be loved.
And finally,
Extending your love to all beings everywhere.
Trying to visualize your love travelling around the Earth,
Into space,
Around the solar system,
And into the galaxy and beyond.
Knowing that love only grows when we give it.
A love is abundance.
And love feeds off itself.
You may slowly come back to your physical body,
Breathing deeply.
And whenever you're ready,
Opening your eyes.
Thank you for meditating today,
And taking the time out to give to yourself.
