Hi guys,
Welcome to day 5 of 7 day meditation course with Smiha Jogesh.
If you haven't practiced day 1 to 4,
I would highly recommend before starting this practice.
We can come to a comfortable seated position.
Today we are practicing loving kindness meditation.
You can come to a seated position in Sukhasana.
Relax both the palms on to the knees.
Try to sit little bit more erect.
We will take few moments to just arrive at the seat,
The present moment.
Try to cultivate little bit more ease and steadiness with our breath.
Slowly start scanning your physical body from crown towards the toes and toes towards the crown.
Try to move the awareness from each part of the body and noticing what's present,
Alive in your physical body today.
As you are scanning your physical body,
You can start paying attention towards your natural rhythm of breathing.
Notice how you are breathing.
Noticing the temperature of the air that's entering and exiting your body.
Now slowly we will start paying complete attention towards our breathing and taking deep breaths in and exhaling all the air out.
You can even take couple of breaths in through your nostrils and exhale through your mouth.
Emptying your lungs on exhales and filling up your lungs with fresh oxygen on inhale.
Take few more seconds just moving the awareness from your physical body towards your breath and deepening your breaths.
As we are continuing paying attention to our gross body and then our breath,
Our prana,
I want to bring this concept of kindness.
As I am uttering the word kindness,
Notice any thoughts or feelings or emotion that's arising.
Again,
Without reacting.
So when we are meditating,
When we are in the state of being in the present,
We are not in a reactive state,
But we are just allowing everything to be present as is and noticing and trying to hold ourselves from reacting or giving energy to react.
Rather we are just observing,
We are just increasing our awareness,
Being in that state of awareness.
Now slowly you are going to bring to your thought,
Your mind,
Someone in your life who has always shown you kindness.
And as you're bringing this person into your awareness,
Allow yourself to feel the gratitude and appreciation you have this person for this person and the kindness they've shown you always.
As you continue to focus on this feeling and the emotion for this person,
Consider how you can extend this kindness,
This feeling and emotion to others.
Take a moment to acknowledge and allow these feelings and allow these emotions that you're getting and how you can choose to act with kindness towards others.
And as you're directing this kindness to other people in your life,
Notice if any resistance or hesitation that's arising.
And again,
We are just noticing the resistance.
Now slowly bring to mind someone in your life who could benefit from this kindness,
From this kind gesture or action.
It could be your friend,
It could be any family member,
It could be your partner,
It could be anyone from your work.
And imagine offering this person the kindness in the same way that you receive from somebody and notice the feelings that arise as you imagine this act of showing kindness to this person.
And you can whisper to yourself this little mantra.
May you be filled with loving kindness.
May you be safe.
May you find peace and be at ease.
I'm going to repeat this.
May you be filled with loving kindness.
May you be safe.
May you find peace and be at ease.
Slowly we'll move on to bringing someone in your day to day life that you have a relationship but don't know them personally.
Maybe some stranger that you see every day or someone that is present in your day but don't have relationship and then extending this kindness to them and saying this mantra again.
So imagining this person and say this mantra.
May you be filled with loving kindness.
May you be safe.
May you find peace and be at ease.
I'm repeating again.
May you be filled with loving kindness.
May you be safe.
May you find peace and be at ease.
Slowly bring someone in your awareness who you're not completely on agreement with right now in this present moment.
Have a little bit of strained relationship or something that you're not agreeing,
Some tension or resistance towards each other.
And now you're saying the mantra again.
May you be filled with loving kindness.
May you be safe.
May you find peace and be at ease.
I'm repeating.
May you be filled with loving kindness.
May you be safe.
May you find peace and be at ease.
And as we are reciting these mantras to the specific person,
Noticing the emotions,
The feelings that's arising,
Even if there is a resistance,
Paying attention.
Now as you're continuing basking in this feelings and emotions of extending this kindness to others,
Now we are imagining ourselves,
Getting the awareness towards imagining yourself sitting in front of you and we are extending this kindness to ourselves and saying this mantra.
May you be filled with loving kindness.
May you be safe.
May you find peace and be at ease.
I'm repeating.
Extending this mantra to yourself.
May you be filled with loving kindness.
May you be safe.
May you find peace and be at ease.
And as you continue to focus on kindness,
Allowing yourself to feel a sense of connection with yourself and connection with all the others who were present in our awareness.
Plant the seed that even small acts of kindness can have a ripple effect and spread out to touch the lives of many others.
So always every day taking this small movements,
Micro breaks to take few deep breaths and to bask in this kindness to yourself,
To extending to everybody around you irrespective of the relationship you have,
Of the agreement you have,
Of the label you have.
Remember that you can bring this sense of kindness with you into your daily life and choosing every moment to be with the kindness whenever the opportunity arises.
Take a moment to into your awareness that you are epitome of kindness.
We are all connected and we need to kind of share this kindness with each and everyone that's present in our physical life.
And now slowly you're going to get both the palms at the heart center.
We're going to come back to our awareness,
To your physical body,
To your sit bones,
Rolling our shoulders a little bit back and now taking a moment to be in gratitude for all the kindness that has been showered onto us and in reverence to share this kindness and extend it to others from today.
Take a big inhale.
We're bowing our head to our heart's wisdom.
Thank you for joining today's loving kindness meditation.
I'll see you on day six.
Have a good day.
