This is a loving kindness meditation.
Finding your way to a comfortable upright position in a chair or on the floor or even in your bed.
Supporting yourself so that you can feel relaxed and awake for your practice.
Breathing in,
Closing down the eyes.
Bring your attention to your breath as you inhale and exhale through the nose.
Feel the breath moving in and out of the body,
Inhaling and exhaling.
On the inhalation,
Feel the belly expand and the chest rise.
On the exhalation,
Feel the chest descend and the belly contract.
Riding the waves of the breath.
This practice is to cultivate loving kindness,
Wishes of well-being to yourself and others.
This is an invitation to open to feelings of goodwill.
You can repeat these phrases to yourself as you feel into them or simply receive the vibration.
If it's hard for you,
You can just allow the words to surround you.
May I be peaceful.
May I be healthy in body and mind.
May I open to life just as it is.
May I open to giving and receiving love.
Receiving these gifts of loving kindness,
Welcome them and feeling them into your entire being.
May I be peaceful.
May I be healthy in body and mind.
May I open to life just as it is.
May I open to giving and receiving love.
Receiving these gifts of loving kindness,
Feeling into them.
And now connecting to someone you love,
Picture them next to you.
Feel into the love that you have for them.
Breathe and feel into these wishes of well-being.
May you be peaceful.
May you be healthy in body and mind.
May you open to life just as it is.
May you open to giving and receiving love.
Visualize your loved one receiving these gifts of loving kindness straight from your heart to theirs.
Connecting to someone unknown to you,
Maybe it's someone at work,
The train driver or the person at the cafe who makes your coffee.
Breathe and feel into these wishes of well-being.
May you be peaceful.
May you be healthy in body and mind.
May you open to life just as it is.
May you open to giving and receiving love.
Visualizing them receiving these gifts of loving kindness straight from your heart to theirs.
Connecting to all beings here in this city,
This state,
This country.
Expanding out into the entire world to both humans and animals.
Breathe and feel into these wishes of well-being for all beings everywhere.
May all beings be peaceful.
May all beings be healthy in body and mind.
May all beings open to life just as it is.
May all beings open to giving and receiving love.
Visualizing all beings receiving these gifts of loving kindness straight from your heart to theirs.
And now circling back to yourself.
May I be peaceful.
May I be healthy in body and mind.
May I open to life just as it is.
May I open to giving and receiving love.
Dwelling in loving kindness.
Feeling into it.
Allowing the sound of the bell to bring you back to this space.
When you're ready you can slowly start to open your eyes.
Thank you for practicing.
