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.
Metta 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.
It starts with extending love to one close to us,
Then to ourselves,
Then 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.
So 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 the 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?
And doing that,
And deciding what feels right in terms of keeping the eyes open with a soft gaze,
Or closing them.
And knowing that if anything feels like 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,
The breath going out.
For now,
Not picking 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.
And 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 that being,
Your image of that being,
And your heart space.
Bring to mind a feeling of warmth,
Safety,
And happiness.
And with that,
Spin a little bubble around that image of your loved one.
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 love and kindness.
Leave those words into that bubble.
Knowing that they're precious gifts.
And tenderly,
Lovingly,
Allow that bubble to float away just for now.
Breathing in,
Noticing the heartbeat,
Feeling the warmth in the heart area that's been left by that image of that loved one.
Now bring to mind yourself.
And bring 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.
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.
Feeling the importance of these words.
And allowing them to sink in,
To saturate.
Into that beautiful,
Happy,
Warm,
Safe bubble that you're contained in right now.
And gently release it,
Knowing that it's there to come back to.
And now bring to mind someone that you feel neutral towards.
Perhaps a neighbor,
Just a person that you met earlier today or this week.
Without attaching 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 that you're not even aware of.
And hold them in that loving,
Safe space.
Close to the heart.
Feeling the 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 as a gift,
A true intention.
Allowing that image of them and that beautiful bubble that you've built to float away.
And now bringing to mind someone perhaps that 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.
And they too have a need to be loved.
And they too may have loved ones that care for their safety and protection.
See if you can open your heart to this person.
Recognizing the similarity of their needs to your own.
And with as much feeling as you can.
Creating as much safety and care as you can.
Saying,
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 and with this gift of kindness.
And care.
Breathe that freedom gently and softly into that bubble,
That image of this person.
And let it go.
And now.
Coming from this heart space and the energy that has been created within.
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 place is 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,
World.
Feeling the expansion that can come from looking at that bigger picture.
And how at one with everyone you can still be.
Creating a loving space,
This beautiful bubble 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,
This affirmation.
And 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 and gratitude for yourself for this practice.
Feeling at one with your heart.
And whenever you're ready,
Slowly,
Tenderly,
Open your eyes.
Thank you for joining me in this practice of loving kindness.
