Welcome to a loving kindness meditation with Thiago Prem.
Find yourself in a comfortable seat.
You could sit in a chair or sit on the floor.
There's no rules about this.
That's one of the things when anyone takes on any kind of spiritual pursuit.
We start putting the emphasis on the structure and we lose sight of the reason why we're doing it.
So I want to encourage you to apply a little bit of structure like you know make a commitment to when you're going to practice and try your best to keep your spine straight.
But beyond that you know just show up.
That's the hardest part and that's the great thing about something like a guided meditation is that you just show up and then somebody will kind of give you the nudge and then with the nudge you get to go in and do this important healing work.
Forgiveness work,
Healing work.
And then the other side of the healing work is taking action off the cushion which is feed people,
Forgive people,
Be kind,
Be like Jesus,
This kind of thing.
So find your seat and then we'll do today's meditation.
It should take about 10-15 minutes.
And keep doing this one.
If you've got people in your life that are difficult to love or you're feeling a lot of doubt or you know there's just like stickiness in your relationships,
Make this a regular practice.
Do it once a week or whenever you feel called.
And I'm going to invite you to close your eyes.
Now if that doesn't serve you,
You don't feel safe with your eyes closed,
That's fine.
Just soften your eyes.
Let the lids be a little softer and the eyes be a little softer.
Just take a couple of deep breaths to arrive.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
And exhale.
Now think of a person close to you who loves you very much.
It could be a teacher or a guide,
Somebody who really believes in you.
Imagine this person,
They could be alive in a body or not.
Imagine this person standing on your right side,
Sending you their love.
Experience this person sending wishes for your safety,
For your well-being and for your happiness.
Feel the warm wishes and love coming from that person towards you.
Now think of another person who cherishes you deeply,
Someone that admires you or is there to support you.
Imagine that person standing on your left side,
Sending you wishes for your wellness,
For your health and for your happiness.
Feel the kindness and warmth of these well wishes coming to you from that person.
Now imagine that you're surrounded on all sides by all of the people who love you,
Whether they're living in bodies or they've passed on.
Could be teachers or figures in history or your spiritual guide.
Picture all of your friends and all of your loved ones surrounding you.
They're standing around you and sending you wishes for your happiness,
For your well-being and for your health.
Bask in the warmth and well wishes,
All of the love coming from all sides of you.
You are filled and overflowing with warmth and love.
Stay inside in this meditative space,
This heart space.
Now bring your awareness back to the person standing on your right side.
So who we began this practice with.
Begin to send the love that you feel back to that being standing on your right side.
Begin to send that love that you feel to them and experience that you and this person are similar.
Just like you,
This person wishes to be happy.
Send all of your love and warm wishes to this person and repeat silently or if you're in a space where you can say it out loud,
Why not?
These following phrases.
So I'll repeat them and then you repeat them.
May you live with ease.
May you be happy.
May you be free from pain.
May you live with ease.
May you be happy.
May you be free from pain.
May you live with ease.
May you be happy.
May you be free from pain.
Now focus your awareness on the person standing on your left side.
Begin to direct the love within you to that person.
Send all your love and warmth to that person.
Notice that you and that person are alike.
That just like you,
This person wishes to have a good life.
And as there is this time and loving connection,
Repeat the following phrases.
Just as I wish to,
May you be safe.
May you be healthy.
May you live with ease and happiness.
Just as I wish to,
May you be safe.
May you be healthy.
May you live with ease and happiness.
Just as I wish to,
May you be safe.
May you be healthy.
And may you live with ease and happiness.
Now picture another person that you love,
Perhaps a relative or friend.
This person,
Like you,
Wants to live a happy life.
Send warm wishes to this person.
And repeat the following phrases.
May your life be filled with happiness,
With health and well-being.
May your life be filled with happiness,
With health and well-being.
May your life be filled with happiness,
With health and well-being.
Now think of an acquaintance,
Someone you don't know very well and toward whom you do not have any particular feeling.
It could be a clerk at the grocery store,
Somebody you see when you're on your morning walk.
See them in your mind's eye.
And notice that you and this person are alike in your wish to have a good life.
Send all your wishes for well-being to that person.
And repeat.
Just as I wish to,
May you also live with ease and happiness.
Just as I wish to,
May you also live with ease and happiness.
Just as I wish to,
May you also live with ease and happiness.
Now bring to mind another acquaintance,
Towards whom you feel neutral.
It could be a neighbour or a colleague or someone else that you see around but you don't know very well.
Like you,
This person wishes to experience joy and well-being in their life.
Send all of your good wishes to that person.
Repeat the following phrases.
May you be happy.
May you be healthy.
May you be free from all pain.
May you be happy.
May you be healthy.
May you be free from all pain.
May you be happy.
May you be healthy.
May you be free from all pain.
Now expand your awareness and picture the whole globe in front of you as a little ball.
Send warm wishes to all living beings on the globe who like you want to be happy.
Just as I wish to,
May you live with ease,
Happiness,
And good health.
Just as I wish to,
May you live with ease,
Happiness,
And good health.
Just as I wish to,
May you live with ease,
Happiness,
And good health.
Now if you're feeling complete you could close the meditation here.
However we are living in a world where we're being called to love those who are difficult to love.
And so if you're feeling brave,
It's okay if you're not.
If you're like,
That's good,
I'm feeling the love,
I'm good.
Awesome.
This is the love exit and it's a great place to exit.
But if you're like,
You know what,
I got a little extra love to give and I know the world needs it,
Let's do it.
Bring to mind somebody who's difficult to love.
Maybe a politician or somebody you're having a dispute over.
Some aspect of your life.
Someone who's,
You know,
Rubs you the wrong way.
And see that being in your mind's eye.
And notice that just like you they're doing their best.
They may be confused,
Lost in pain,
But just like you they want to be happy.
Hold them in a loving vibration and frequency and bless them.
May you be happy.
May you be free from suffering.
I forgive you and I'll do my best to love you.
May you be happy.
May you be free from suffering.
I forgive you and I'll do my best to love you.
May you be happy.
May you be free from suffering.
I forgive you and I'll do my best to love you.
Inhale deeply.
Exhale.
Take another deep breath in.
Let it go.
Notice the state of your mind and how you feel after this meditation.
When you're ready you can open your eyes and go out and share that love with the world around you.
Amen.
