Hi,
My name is Trista Davis.
Thank you for joining me here today on Insight Timer.
I wanted to do a short non-traditional loving-kindness meditation that could be a morning practice for you or an evening practice or something that you just do when you feel like you need to enhance your compassion in your life,
Whether it be for yourself or others.
And so I just want you to take a moment to find a comfortable seat.
Whatever that looks like for you today,
Maybe you want to lie down or grab some pillows,
But I'll give you just a few moments to make yourself just a little bit more comfortable.
So the way that I like to do this meditation is a repeat after me style.
So there'll be certain parts where you may want to repeat the words that I say either out loud or just inside the mind,
Whatever feels good and right for you today.
But we're going to start by just gently closing the eyes as long as it feels good and safe for you to do so.
And just beginning to watch the breath.
Inhaling here,
Exhaling fully,
And just bringing yourself into this present moment.
During most of my meditations I will ask that you come into a little agreement with yourself,
That you've decided to be here for this time,
So you might as well be fully here and fully present.
So again,
Just tuning all the way into the breath and this time beginning to slow it down.
Inhaling to a count of four or five or six and exhaling to that same count.
Just allowing the breath to become steady and even.
And if at any time the mind begins to wander during any point of meditation,
All you need to do is just come back to your breath.
No worries here,
No judgment,
Just come back as soon as you can.
And now I just invite you to bring your hand to your heart if that feels appropriate.
And just take a moment here to breathe into your heart space and offer yourself a little love and compassion,
Just knowing that you're doing the absolutely best that you can.
And you've taken this first step by carving out this time for yourself for meditation.
Now I want you to bring to mind what love and compassion means to you in this world.
You know,
Is it being in somebody else's shoes?
Is it loving your neighbor?
Is it being open-hearted?
What does it mean for you?
I'm just giving that a few thoughts.
And now I'll ask you to begin to repeat after me.
May I be happy.
May I be healthy.
May I be safe.
May I be free.
May I be filled with loving kindness.
This big breath here,
Inhale,
Full exhale,
Let it out with a sigh.
Now I want you to picture somebody that you love.
Just allow it to be the first person to come to mind,
No judgment here.
And I want you to just imagine looking into their eyes and sharing your heart space with them for just a moment here.
May they be happy.
May they be healthy.
May they be safe.
May they be free.
May they be filled with loving kindness.
Just sending them a little bit of extra love here.
Now I want you to bring to mind somebody neutral in your life.
Somebody that gets you your coffee in the morning or maybe you smile at an elevator.
First person that comes to mind,
You can't do this wrong.
And when you're ready,
Just repeating after me.
May they be happy.
May they be healthy.
May they be safe.
May they be free.
May they be filled with loving kindness.
Now take a big breath here.
Let's do a couple.
Great big inhale.
Let it out with a sigh.
Couple more.
Now I want you to bring to mind somebody in your life who causes you difficulty.
And again,
Just allow it to be the first person that comes to mind,
Absolutely no judgment here.
And I want you to hold them in your gentle presence the best that you can.
And also just offer yourself a little extra compassion here for doing this.
Offer yourself that grace.
Repeating after me.
May they be happy.
May they be healthy.
May they be safe.
May they be free.
May they be filled with loving kindness.
Another big inhale.
Full exhale.
Let it go.
Now I want you to just picture yourself sending love out to that whole world out there.
Just letting a light shine from your heart out to your community,
Your province or state,
Your country,
And then the whole world.
Just enveloping them in love.
May all beings everywhere be happy.
May all beings everywhere be healthy.
May all beings everywhere be safe.
May all beings everywhere be free and free from suffering.
May all beings everywhere be filled with loving kindness.
Another big inhale.
Full exhale.
You did a great job.
This is something that you can practice every single day if you want.
It's a beautiful brief exercise in compassion and love.
And I hope that it helped you today.
Until next time.
