My name is Alicia and this is a loving compassion meditation,
Also known as a meta meditation.
I invite you to take a position that feels most comfortable to your body in this moment that might be lying down or sitting upright,
Simply honoring whatever your body needs in this moment.
Taking any adjustments you need to feel as comfortable as possible and limit as many distractions as possible so you can be fully present with yourself in these next few minutes.
And you can soften your gaze or fully close your eyes if that feels better.
And we'll begin by taking some deep breaths in and out.
Taking a full deep breath in,
Noticing how your belly expands as it fills with air.
And slowly sighing your exhale out through your mouth.
And take another deep breath in and slowly sigh your exhale out through your mouth.
And one more time,
Take a full deep breath in,
Filling that belly expand with the breath and slowly sighing your exhale out through your mouth.
And we'll first begin by extending a felt sense of love and compassion to ourselves.
And so I invite you to repeat after me,
Either silently or out loud if that feels better.
May I be happy?
May I be healthy?
May I be free of suffering?
May I live in peace?
May my life be balanced with ease?
And spending a few moments here,
Allowing that felt sense of love and compassion to be present within your body.
And now I invite you to think about a dear friend or a loved one.
Someone that brings you great joy to be around,
Feels safe and secure,
Maybe brings a smile to your face in this moment.
And imagine that they're sitting in front of you.
And you can now offer them these words either silently to yourself or you can say them out loud.
May you be happy?
May you be healthy?
May you be free of suffering?
May you live in peace?
May your life be blessed with ease?
And now spend a few moments here,
Really allowing that felt sense of compassion to be around.
And now you can release that.
And I invite you to bring a person to mind that you feel neutral towards.
Maybe it's a coworker,
Maybe someone that's more of an acquaintance,
Maybe someone that you've seen recently.
And imagine that they're sitting in front of you.
And you can either say these words out loud or to yourself silently.
May you be happy?
May you be healthy?
May you be free of suffering?
May you live in peace?
May your life be blessed with ease?
And spend a few moments here,
Allowing that felt sense of love and compassion for this person to be present within you.
And you can release that.
And now I invite you to think of someone that you have a difficult relationship with,
Maybe someone that you tend to have conflict with or disagree with,
Or just tend to feel more irritable or angry towards.
And you can imagine them sitting in front of you,
Or if that feels like a bit too much because of this tensions relationship with them,
Maybe just thinking of them.
And I want you to imagine saying these words to them either out loud or silently.
May you be happy?
May you be healthy?
May you be free of suffering?
May you live in peace?
May your life be blessed with ease?
And spend a few moments here,
Allowing yourself to fill that felt sense of love and compassion for that person.
And you can release that.
And now I invite you to think of every being on planet earth,
Every living thing in front of you.
And you can offer them these words silently or out loud.
May you be happy?
May you be healthy?
May you be free of suffering?
May you live in peace?
May your life be blessed with ease?
And spend a few more minutes here,
Allowing yourself to fill the full felt sense of that love and compassion that you just extended to every living being on the planet.
And then you can release that.
And whenever you're ready to end this loving kindness meditation,
I invite you to take a final deep breath in and slowly sign your exhale out through the air.
You can gently open your eyes and come back to the space around you.
Thank you for taking this time to extend that felt sense of love and compassion to yourself,
To others,
And to every being in the world around you.
Have a beautiful rest of your day.
