Hi,
In this meditation you will be guided by my voice followed by periods of silence.
In the silence continue to repeat the phrase of loving kindness silently to yourself.
Know that this practice simply opens a door for you to guide your heart to be more open,
Accepting and kinder.
Becoming aware of your heart space allows you to observe this practice as it unfolds.
Find a place to sit where you feel comfortable and won't be disturbed.
If you choose to sit in a chair,
Make sure you sit with your back in the back of the chair to support your lower back,
Grounding both of your feet flat on the floor.
Sit upright with your spine,
Neck and crown as if a string is pulling you up.
Gently drop your shoulders away from your ears and allow your chest to open slightly.
As small shifts will create a true physical openness for your heart,
An openness consistent with positive emotions you aim to cultivate.
You may choose to close your eyes or if you prefer gently lower your gaze to reduce distractions.
Take a few deep breaths and bring all your attention to your heart.
Breathe into your heart space and observe how each breath affects your heart.
Breathe normally now in your natural pace,
Making no special effort to breathe in any particular way.
Continue to rest your attention in your heart.
Observe how each in-breath nourishes your heart as your heart drinks precious oxygen.
This travel of air through your lungs and then into the beating of your heart and bloodstream is the most essential and constant connection between you and the world around you.
The simple act of breathing unifies all that is within you with all that lies beyond your skin.
Each new breath creates a unity of life as all people share the same nourishment that the Earth offers freely.
Observe on how your body is feeling now.
Do you have any pain?
Any worries or areas of tension?
No matter what the feeling is,
There is no need to put it aside.
Allow this feeling to enter,
Accept it as part of what means to be you at this moment.
Meet the feeling with curiosity and acceptance,
Note how it enters your body and how those sensations change softly from one moment to the next.
Whether your current experience is pleasing or unpleasing,
Just notice and accept it.
No matter what moments your life is present to you these days,
Good or bad,
Just observe and accept those moments.
These are the ups and downs of every experience.
You can choose to wish yourself well,
You deserve this kindness as much as anyone.
Begin by lightly calling to your mind your own good qualities.
Let these qualities remind you of what is good in you,
What touches your heart about yourself.
You may bring your both hands to your heart space and gently offer a care of loving kindness toward yourself by repeating the affirmations,
Noticing your body and your heart,
Observe and accept whatever sensations arise,
May you feel safe and protected,
May you feel happy and peaceful.
May you feel healthy and strong.
May you live with ease.
See yourself as being a dear friend to yourself.
It might help to imagine the warmth and tenderness you might feel towards a child or a pet,
As innocent beings as they can be.
Notice how your face softens and your heart expands in their presence.
May I feel safe.
May I feel happy.
May I feel healthy.
May I live with ease.
Feel yourself being nourished by those affirmations.
At a time you find that your attention has drifted from the phrases.
You begin again by gently bringing your awareness back to your breath and then back to the phrase.
Keep breathing gently.
Each new moment of beginning again presents another chance to experiment with the spirit of loving kindness.
Can you recognize your lapse while at the same time gently return to the phrase?
What would take it to set aside all the harshness and begin again with kind and love attitude towards yourself?
May I feel happy.
May I feel healthy.
May I live with ease.
As you end this practice know that it is completely natural for you to treat yourself kindly even if you may forget to look so quiet often.
Know that you can create this tender and loving attitude towards yourself anytime by just remind yourself that this practice can make you feel at ease.
Take a slowly deep breath and exhale.
Simply moving your body and gently allow yourself to come back,
Giving yourself gratitude to be open to receive love.
Thank you for meditating with me.
