Here is the loving kindness meditation.
For the final restorative pose in yoga,
Which is called Shavasana,
Or just when you feel like doing a beautiful loving kindness meditation,
I invite you all to lie down,
Recline.
You can also sit upright,
Just with your feet parted,
Palms up,
Eyes gently closed,
And take in a nice deep cleansing breath right in,
And exhale slowly and evenly.
And one more deep breath,
Inhaling right in through the nose and out through the mouth,
Thanking yourself for giving yourself this time and space to breathe and to practice loving kindness meditation.
And remember that within you there is always stillness and a sanctuary that you can retreat to whenever you wish.
I'm gonna lead you in this short meditation,
So just begin by focusing on the breath and start with the heart space,
The heart chakra,
That's the fourth chakra,
Just watching the in and out flow of the breath from that place,
From your heart.
And just visualize in your heart an image of yourself or you could even just repeat your own name and hold yourself dear in your heart as a mother would hold a young child gently and tenderly and kindly.
And just silently repeat to yourself,
May I be well,
May I be happy,
May I be filled with loving kindness.
And stay with this just for a few minutes.
Now again I'm gonna invite you to breathe in loving kindness and breathe out any tension and just wish yourself wellness happiness and peace.
And now I invite you to expand your love further by bringing into your heart your heart chakra,
The fourth chakra,
Your loved ones.
And just visualize each one in your heart or think of one person right now that you love so much and repeat their name and silently repeat,
May you be well,
May you be happy,
May you be filled with loving kindness.
And just wish that person happiness and joy.
And you can do this for many people in your life.
And just release any difficulties that you may have had with that person and just really focus on how deeply connected you are to each other.
Breathe with that as well and stay with this for a few moments.
And now I invite you all to reach out with love and acceptance towards someone where you may have had some conflict or friction and this could be a relative or a friend or colleague.
And bring this person into your heart as well and expand your loving kindness to them and silently repeat thinking of this person,
May you be well,
May you be happy,
May you be filled with loving kindness.
And now expand your loving kindness towards all beings and just notice as your love just radiates reaching out to all beings in all directions wherever they may be in the world.
May all beings be well,
May all beings be happy,
May all beings be filled with loving kindness.
And just feel that love radiating and shining throughout your whole being and know that as much love as you give to others so much more will come and fill you up.
Just the way a candle will light a thousand others without losing its own light so your love can reach out to all beings and you will always be in love because love and being filled with love knows no barriers or limitations.
It's infinite.
Taking another deep cleansing breath right in through your nose,
Breathing out,
Letting it all go and as you slowly come out of this meditation feel that love that you brought forth fill you with joy and peace and bring a smile to you and pray that all beings live in peace and joy.
Now slowly open your eyes wiggle your fingers and toes stretch your arms overhead stretch your legs and if you're lying down you can roll over onto one side curl up in the fetal position or just open your eyes and stay seated and thank yourself for giving yourself the gift of love and kindness and peace of mind to yourself and to others and set peace of mind and peace as your highest goal and organize your life around it and when you're ready if you're not already in a seated position come to seated hands gently open onto your knees and I thank you all for doing this loving kindness meditation know that you can always come back to it during your day or night and wishing you all peace you
