This visualization meditation is inspired by loving-kindness practices.
Many of the loving-kindness meditations that are practiced today have their origins in the Buddhist tradition of metta meditation.
Meta is a Pali word for loving kindness.
It can also be translated to mean unbounded friendliness.
The beauty of this practice is that it's not meant to be thought of as romantic love that we're extending.
Rather,
It's an unconditional practice.
Starts with extending love to one close to us.
Then to ourselves.
Than to others known to us.
And eventually extending to all beings.
This will be a 27-minute practice.
Before beginning this meditation.
I suggest taking a moment to.
.
.
Allow the eyes to travel.
Around the room that you're in right now.
No matter how familiar that may already be to you.
Just.
.
.
Reacquainting and reminding yourself of the space that you're in.
Perhaps making a decision about.
How you would like to.
Be during this meditation.
This is one that can be done seated or lying down.
Taking a moment to.
Decide what's going to feel the most.
Right.
The most nourishing right now.
And finding that place.
And as you settle into.
.
.
Place you want to be.
Trying to see if you can get just a little bit more comfortable.
How can you feel supported?
How can you soften?
In doing that.
And deciding what feels right.
In terms of keeping the eyes open with a soft gaze.
We're closing them.
And knowing that.
If anything feels like it.
It needs to be different.
There's always the option to.
Make that choice.
At any point.
Starting with the breath.
Just observing.
The breath going in.
Lip breath going out.
For now,
Not making any attempts to change it.
Just noticing it.
Appreciating it.
And welcoming it.
Perhaps.
Savoring the air as it enters the nostrils.
Feeling the opening that it creates within the body.
And the softness that happens as it's released.
Now.
Travel your attention to your heart space.
Pulling the breath in with thought.
Feeling your chest rise and fall.
Seeing if you can create.
A space here.
A safe place.
With the breath.
Now bring to mind.
Someone that you love.
Anyone that it feels like love.
Flows easily for.
And although I said someone,
It can be.
Some being.
Meaning it can be a person,
Adult or child.
Or perhaps a pet.
Or even a favorite living.
Thing in nature.
And with that being in mind.
Really nourish.
The image that creates.
Feeling the connection to.
Being.
Your image of that being.
And your heart space.
Bring to mind a feeling of warmth.
Safety.
And happiness.
And with that.
It's been a little bubble.
Around that image of your loved ones.
And holding that bubble.
So tenderly.
So lovingly.
Say to that loved one.
May you be free.
May you be loved.
May you live.
With joy and loving kindness.
Weave those words into your mind.
That bubble.
Knowing that their precious gift and tenderly.
Lovingly.
Love that bubble too.
Float away.
Just for now.
Breathing in.
Noticing the heartbeat.
Feeling the warmth in the heart area.
It's been laughed by.
That image of.
That loved one.
Now bring to mind.
Yourself.
And bring it to mind yourself in a situation where.
.
.
You remember feeling happy.
Where you remember feeling safe and loved.
Allow that image to.
.
.
Fill in.
As much color as you can allow it.
Perhaps even allowing it to bring a smile.
To your face as you picture it.
Create that bubble.
Around that.
Picture of you.
In that happy,
Safe.
Warm space.
And hold that space with compassion and tenderness.
Capturing within it the following words.
May I feel happiness.
May I know loving kindness.
May I allow.
.
.
Self-compassion.
Healing me.
Importance of these words.
Allowing them to sink in.
Saturate.
Into that beautiful,
Happy.
Warm.
Save bubble.
That you're contained in right now.
And gently release it.
Knowing that it's there to come back to.
Now,
Bring to mind someone that.
You feel neutral towards.
Perhaps a neighbor.
Person that you met earlier today.
You're so sweet.
I would attach too much importance to who that is.
Imagine them.
And their need to be loved.
And their need for happiness.
And their need for safety.
And imagine all the people.
That could love them.
Imagine the possible importance this person could have to the world.
You're not even aware of.
And hold them in that loving,
Safe space.
Close to the heart.
Showing them love.
Saying the following words.
May you be happy.
May you be safe.
May you feel love in your life.
Leaving those words with them.
That was a gift.
True intention.
Allowing that image of them and that.
Beautiful bubble that you've built.
To float away.
Now bringing to mind someone perhaps that.
It doesn't feel neutral.
Perhaps someone that you've had.
Some words with,
Some difficulty with.
It can be someone that you love for whom love doesn't come easy.
Or someone for whom.
Any positive feeling feels challenging.
Whomever that is.
Imagine that they,
Too,
Have a role to play in this world.
They too have a need to be loved.
May 2.
May have loved ones that care for their safety and protection.
See if you can open your heart to this person.
Recognizing.
Similarity of their needs.
To your own.
And with as much feeling as you can.
Creating as much safety and care as you can.
Same.
I love you.
Please be happy.
May you be loved.
May you be safe.
May you be free.
Try,
If you can,
To feel the freedom that comes with these words,
With this gift.
Of kindness.
And care.
And breathe that freedom.
Gently and softly.
Into that bubble.
That image of this person.
And let it go.
Now,
Coming from this heart space and the energy that has been created within.
Breathe into that space and feel it expand outside of your body.
Feel the energy that you have created from feeling so much love.
Picture yourself.
Outside.
Of yourself.
Bringing your attention.
To the place that you live.
The neighborhood you live in.
The village town or city that places in.
State,
Province,
Country,
Just feeling the attention pull up and up.
Seeing yourself surrounded by your loved ones,
Your neighbors.
Your fellow country people.
Animals.
In the world.
Feeling the expansion that can come from looking at that bigger picture.
And how at one with everyone you can still be.
Creating.
Loving space.
It's beautiful.
Bobble.
Around this mental picture,
Saying the words.
May we be happy.
May we be connected.
May we live freely.
May we love and show loving kindness.
Breathing in these words and this image.
Affirmation.
I'm letting it go.
Knowing that there is always the choice to return to this heart space.
Return to.
Intentionality,
And loving kindness.
Taking these last couple of breaths in.
Gratitude for yourself,
For this practice.
Feeling at one with your heart.
Whenever you're ready.
Slowly,
Tenderly.
Open your eyes.
Thank you for joining me in this practice of loving kindness.
