Hello and welcome.
You may have been feeling really exhausted,
Emotionally fatigued and so this meditation on loving-kindness directed towards yourself and then towards others is a beautiful way of restoring your energy again and connecting back to that important part of you that feels compassion.
And compassion is something that grows through adversity,
Through being resilient and taking care of others.
So this is your time for you.
Take a few moments to get comfortable.
Notice if your legs and your arms are comfortable.
Opening your hands so your fingers are stretched open and now just noticing the different parts of the body connecting to the chair or to the bed or the couch wherever you might be resting.
And then just gently bring your attention to one object of focus.
This could be your breathing,
Noticing as you inhale and noticing as you exhale.
Being content to bring your orientation and your attention to the gentle rise and fall of your breath.
Noticing as you inhale and noticing as you exhale.
And I'm going to repeat a few affirmations and I'd like you to get a sense of connecting in with your own heart,
With yourself.
And if you were looking in the mirror that you would say to yourself may I be well,
May I be free from harm,
May I be peaceful and may I be healthy and strong.
And allowing for those statements of intention and goodwill to settle to rest in your heart.
May I be well,
May I be free from harm,
May I be peaceful and may I be healthy and strong.
And then I'd like you to direct your attention now perhaps visualizing and seeing a family member,
A loved one,
Someone who is really easy to be with,
Easy to love.
And as you're connecting with your heart feelings,
Generating that goodwill,
Kind-heartedness to that person now and sending to them these words may you be well and happy,
May you be well and free from harm,
May you be healthy and strong,
May you have ease and purpose in your life and may you live in harmony with others.
And again feeling that warmth and connection from your heart to their heart and allowing for that to just grow a little warmer and truer for you right now.
Now you might like to bring to mind someone more neutral perhaps someone that you maybe see when you are on the bus or a regular person at a shop that you might go to so you don't really know them but you can hold them in your mind's eye and hold them now in your heart space and wish them these following goodwill statements.
May you be well in body,
Heart and mind.
May you learn to live in harmony with others.
May you be free from harm.
May you have peace and ease in your life and allowing for that to grow within you the good intentions for yourself,
For your loved one and for this more neutral person.
And just breathing in and breathing out allowing for this feeling of loving kindness that you're radiating outwards that you can also touch people in your life that perhaps have harmed you in some way or hurt you,
Someone that you don't like being around at all and perhaps you could picture them now and also from your heart generate goodwill for them.
May you be happy and free from harm.
May you live peacefully with others.
May you have ease and comfort in your life and so feeling that sense of goodwill of course you wish them to be well and happy in their life free from pain and suffering.
And now I would like you to get a sense of your attention moving from these people that you have called into your heart space now and generate your attention outwards even further.
So it could be the people that you see on a daily basis that you work with,
Could be the clients or people that you serve in some way.
And get a sense of all of them being there and that you can really surround them and envelop them with this kindness and good intention that you wish for everyone wherever they might be,
Near or far,
That you genuinely wish this goodwill.
May all people everywhere be free from harm and the causes of harm.
And may all people everywhere feel love and safety and peace in their life.
May all people everywhere live in harmony with each other.
And may all people everywhere be strong and healthy.
And so as you would imagine a beautiful loving energy that can ripple and radiate outwards and feel the smiles of receiving your goodwill and intentions.
Feel that coming back in terms of warmth and abundance within you,
Filling you up with a joyful and soothing sense of comfort and ease.
Picturing yourself again and wishing yourself well.
May I be well and happy.
May I be free from harm and the causes of harm.
May I be strong and healthy.
And may I live in harmony with others.
And so now bringing your attention to the whole body,
Just gently caressing your body with your attention.
Connecting back in.
Feeling the fullness in your heart.
Your body feeling strong and healthy.
Connecting in,
Perhaps wriggling the toes and the fingers as you orientate yourself back into the room.
Opening your eyes and feeling refreshed and ready.
Thank you and I look forward to joining you again in another beautiful guided meditation here on Insight Timer.
Bye for now.
