This is a loving kindness meditation,
Where you will direct the words at your body,
Allowing it to fully accept the kindness and gentle care that you deserve.
As the exercise progresses,
You will also send out healing and comfort.
This meditation will involve repeating words after I have spoken.
You can do this silently or quietly aloud.
First,
Ensure that you won't be disturbed and make yourself comfortable.
You can do this meditation sitting or lying down,
And also before sleep.
There will be a background sound of gentle waves to accompany the narration,
That will continue after the narration has ended.
Let's begin.
Close your eyes and breathe normally.
Begin with this thought,
Say to yourself,
I will be kind to myself and accept myself.
I will take this time to feel and accept the kindness that I am worthy of.
Then say to yourself,
Either silently or quietly out loud,
May I be well and happy.
May I be free from pain and worry.
May I be comforted.
Gently let your attention shift to your body.
As loving kindness is directed to each part,
Allow yourself to smile at those parts,
And imagine yourself hugging them,
Giving them comfort.
First,
Think of the area of your head,
Your eyes,
Nose,
Mouth,
Ears,
Throat,
Neck,
All of it,
And say,
I am aware of you.
And I send you the love and comfort you deserve so much.
Imagine the head and neck filling gradually with a gentle,
Warm,
Rosy light,
Like a lamp.
Say,
May I be well and happy.
May I be free from pain and worry.
May I be comforted.
Move your awareness to the chest area,
And from your shoulders down to your hands.
Be aware of them,
And again direct a smile at that area,
And allow the soft,
Gentle light to flow downward from your head to bathe and enter these parts of your body,
The head,
Neck,
Arms and hands,
Your chest are now filled with a gentle,
Apricot pink light and loving kindness.
Say may I be well and happy.
May I be free from pain and worry.
May I be comforted.
Now your head and the area of your chest glow softly with the warm light.
Let your awareness move down to the whole of the stomach and pelvic area.
Say silently or quietly aloud,
May I be well and happy.
May I be free from pain and worry.
May I be comforted.
Move your awareness down to the lower part of your body,
All the way down your legs to the tips of your toes.
The feeling of light and soft warmth moves down to encompass them.
Your entire body is now filled with this light.
Smile at your whole body and say may I be well and happy.
May I be free from pain and worry.
May I be comforted.
Focus now on a point at the centre of your chest and become aware of a gentle warmth of loving kindness.
As you breathe in and out,
Imagine the exhalation of your breath slowly expands this warm,
Comforting light outward.
Say to yourself,
I am safe within the bubble of loving kindness.
You may feel the warmth of it,
Or a feeling in the middle of your chest from where the light radiates.
The light slowly expands and contracts as you breathe in and out.
Say to yourself,
I receive my happiness and health,
And may all beings receive happiness and health.
I will be free of pain and worry.
May all beings be free of pain and worry.
I receive comfort and may all beings be comforted.
As you breathe in and out,
The light expands from the centre of your chest,
Your awareness flows outward,
Outward,
It encloses the place where you live,
The city or town or village,
And outward across the lands like a soft tide of peace,
Comfort and healing.
It encloses the ocean,
Other countries and the whole world.
And from there,
It continues to flow outward to the solar system and the galaxy,
The numberless galaxies beyond the Milky Way.
You are at the centre,
Warm and safe.
Just rest within it for a moment as you receive comfort,
Peace and healing.
And so do you give out comfort,
Peace and healing.
Simply say,
May there be comfort for all.
Just breathe in and out as the vast universal bubble of healing and warmth returns through you,
Through the universe,
Back to the solar system and the planet,
Back to you,
To the centre of your chest.
Now just rest within yourself and listen to the sound of the ocean.
