So find a comfortable seated position,
Sitting where you're straight,
You can allow your neck to expand.
So sitting with a relaxed but straight posture,
With your shoulders back and relaxed.
And allow your hands to rest comfortably in your lap,
Gently closing your eyes now.
Settling into awareness of your body,
Noticing how your body is feeling in this present moment.
Open to whatever is to be experienced.
Connecting to the breath,
Notice your body expand on your inhale and relax on your exhale.
In this practice,
We'll be cultivating loving kindness.
We all have within us this natural capacity for loving kindness.
A relationship that is unconditional,
Open,
Gentle,
And supportive.
Loving kindness is a natural opening of a compassionate heart,
To ourselves and to others.
It's a wish that everyone may be happy,
That we may be happy.
Continuing to notice your breath,
Noticing your expansion on your inhale,
And your body soften on your exhale.
We will begin with developing loving kindness towards ourselves,
Allowing our hearts to open with tenderness.
Allow yourself to remember and open up to your basic goodness.
You might remember times when you have been kind or generous.
If this is difficult,
You can imagine yourself through the eyes of someone who loves you.
What does that person love about you?
Or you may recall the unconditional love you felt from a beloved pet.
It may help to use the imagination and to picture yourself as a child standing before you.
Perhaps four or five years of age,
If that allows tender feelings of kindness to flow more easily.
And as you experience this love,
Notice how you feel in your body.
Maybe you feel some warmth or heat in your face.
A smile,
A sense of expansiveness.
This is loving kindness,
A natural feeling that is accessible to all of us.
So we'll rest with this feeling of love,
Of open,
Unconditional love for a few moments.
Imagine on your inhale,
You can fill your body with this feeling of love.
And on your exhale,
You can direct it to where you want it to go.
Play with what this means to you.
And noticing any sensations you feel in your body with your inhale and your exhale.
Allowing your body to bask in the feelings of love,
Knowing we are all worthy of this love.
And that this is unconditional and always accessible to us.
And at any moment,
We can turn our attention to our breath and cultivate these feelings of love.
Feeling into these frequencies of love.
Allowing ourselves to bask in this loving energy.
With our inhale,
Allowing more love in.
And breathing out,
Inviting it to flow throughout our body,
Creating peace in our experience.
Let us repeat these words to ourselves to amplify these feelings of love.
May I be filled with loving kindness.
May I be held in loving kindness.
May I feel connected and calm.
May I accept myself just as I am.
May I be happy.
May I know the natural joy of being alive.
And now we'll use the I am statements.
I am filled with loving kindness.
I am held in loving kindness.
I am connected and calm.
I am accepted just as I am.
I am happy.
I know the natural joy of being alive.
I am love.
Imagine as you breathe in,
You can amplify these feelings of love throughout your body.
And as you exhale,
You can direct that love throughout your body.
Play with what this means to you.
Using our breath to draw in love.
And then using our breath to direct that love.
Noticing where your thoughts have wandered to.
These are all areas that may need your love.
Imagine you can give these thoughts a hug.
And then let them float on.
Releasing the attachment and story to these thoughts or memories.
Simply thanking them for arising and loving them as they are a part of you.
And then releasing them.
This is part of the healing process.
And as we let go of these thoughts and memories,
We make space to bring in new experiences that will serve us.
Experiences that we desire.
Allowing our love and our breath to move us.
And to flow.
Always remembering to breathe through this process.
Inhaling the feeling of love.
And as you exhale,
Sending it where it needs to go.
And now we'll imagine our root chakra.
Imagine a red ball of light at the base of your spine.
At the base of your seat.
Notice what image comes to mind.
And trust that image.
And now imagine you can use your breath and share these feelings of love into your ball of red light.
And softly repeat these words in your mind.
I am love.
I am connected.
I am safe.
I am provided with the necessities of life that I need.
I am worthy.
Allowing our breath to bring our love into this ball of red beautiful light.
Feeling connected to this earth.
Connected to this community.
That all who are meditating with us right now and continue to use this meditation.
We are all one and we are connected.
And we are connected to the rest of the community and those around us.
And we are safe.
And we are loved.
We are love.
Breathing in love.
And on your exhale sending it to where you need it most.
Allowing our breath to ground us and fill us with love.
Allowing our breath to hold our attention in the present moment.
And in this moment we can choose how we want to feel.
We can choose to be filled with love and connected to this earth,
To our body,
To our community.
Always remembering to breathe through this process.
And allowing ourselves to be connected to our higher source and divine energy.
And now we'll gently bring this meditation to a close.
Begin by wiggling your fingers and your toes,
Bringing awareness back into your body.
And when you are able you can open your eyes,
Bringing yourself back into this space.
