This is Tamika Casten Miller.
I'm so happy that you are here today as I guide you through a meditation for loving-kindness in yourself and for the world.
I invite you to get seated in a comfortable position.
You're also always welcome to lie down or whatever truly serves your body today.
Just take a moment to get comfortable and settled into your body or wherever you are seated or lying.
Look around in your space just to notice all of the little appointments in your space.
Look around and notice anything on the walls or any foliage,
Trees,
Anything that you can see.
And just notice how you have chosen this space and what is surrounding you in your practice today as you come into presence.
Let your eyes go to anything that calls your attention,
Anything of beauty or curiosity.
And as your eyes close or lower,
Draw that image into yourself,
Knowing that something that drew your attention is a reflection of something in you,
A beauty,
An aspect of your curiosity,
And that something in you is reflected in the object of your attention.
Begin now to notice what is in you,
In your own heart and body,
As you approach your meditation practice today.
And allow yourself to find a settled-in feeling of calm as you inhale and you exhale.
Begin to trace the journey of your breath,
Noticing the beginning of your inhalation and the beginning of your exhalation.
Allow a softness to come as the pause between your inhalations and exhalations grows even smaller.
Inhalation leads to the exhalation,
And the exhalation leads to the inhalation.
Journey your awareness to your heart center.
Perhaps you even give your awareness a color.
Then allow for your awareness to land right in your heart center in a space of deep knowing and deep care.
This is the wisest part of you.
You really tap into the love that is seated here.
Allow for your inhalation to increase that awareness that you have of your heart center and your exhalation to spread along the rest of your body.
Awareness comes now to your mind's eye.
You project an image of yourself here in meditation,
Seeing yourself.
Just allow for yourself to be seen for a moment by you.
And say to yourself,
May I be happy.
May I be healthy.
May I be free.
And allow that thought to drop from your mind into your heart.
Draw the image of yourself into your heart as well.
Take in another inhale and exhale,
Let it go.
Bring into your mind's eye the vision of a person you deeply love,
A person who engenders all that love is,
An uncompromising and unconditional love.
And allow for any feelings that come up,
Feelings that remind you of this person.
And then bring your awareness back to this person,
This image.
And say to this person,
May you be healthy,
May you be happy,
May you be free.
And allow for your words to drop from your mind's eye into your heart and draw the image of that person into your heart as well.
Draw on a deep breath,
Exhale.
Bring into your mind's eye now a projected image of a person who you know,
But not well.
Someone you might see on an occasional basis.
Perhaps someone from the community that you work or live in,
You have no feelings about this person,
Positive or negative.
Bring this person's face into your mind's eye.
And say to that person,
May you be healthy,
May you be happy,
May you be free.
And allow for these words to drip from your mind into your heart and draw that person into your heart as well.
Draw on an inhale,
Let go of an exhale.
Bring into your mind's eye now a projection of a person for whom you deeply hold disdain.
A person that you do not like.
Perhaps this person has caused you harm in the past.
Perhaps this person has hurt you or you deeply distrust the person.
Bring that person into your awareness now.
Gaze at this person and say to them,
May you be healthy,
May you be happy,
May you be free.
Allow for those words to drop from your mind into your heart and draw that person into your heart as well.
Draw on a full inhale and let go a full exhale.
Notice any feelings or emotions that arise.
Name those feelings or emotions as such.
And come back into the awareness of your heart and into that space within your heart that has never experienced harm,
That has made no agreements,
That has never experienced sadness,
That place in you which persists.
And take a moment just to be in the space of the divinity of your heart.
And from that space,
Bring all beings into your awareness.
All beings come into your awareness.
And you say to them,
May all beings be healthy,
May all beings be happy,
May all beings be free.
And allow for you to be connected with all beings.
May we be happy,
Healthy and free from harm,
Free to be.
Observe your breath.
Deepen your breath.
Come on you're ready.
Open your eyes.
Come back into the space.
And you're met in your community,
In your city,
In the world.
Thank you so much for taking time out for this loving kindness meditation.
It is always my goal to live be better than I found you and I hope that happened for you today.
