Let's begin by finding a comfortable position either sitting down or laying on your back.
Find a position where your spine can be straight and your body feels comfortable and relaxed.
Start your body with any props you might need like a pillow or if you feel cold you might find a blanket to wrap around yourself.
As you feel comfortable just let your next breath in fill up to the top of your lungs take a big inhale and then empty it out with a sigh letting it go.
And then again breathe in to the top filling up expanding your body and then make an audible sigh as you let it go.
Just do one more like that taking a big inhale here fill up your entire body with energy and life force and then take a sigh out let it go and begin to settle into your meditative posture.
We'll begin the loving kindness meditation by first thinking of someone in your life who loves you or who loved you unconditionally.
Imagine this person now as you feel an aura of love all around you.
Feel a sense of being bathed in unconditional acceptance.
In their presence you are accepted as you are without having to do anything to be worthy of this love.
Their love is for you as you are now and who you have always been.
Imagine this person in front of you now.
Imagine their kind and loving eyes and pause for a few moments to drink in the feeling of a radiant and pure loving kindness.
Now become the source of these same feelings.
In your heart begin to embody this unconditional loving kindness.
Now direct that loving kindness towards yourself.
You do not have to do anything to be worthy of this love.
This love is for you as you are now and as you have always been.
Cultivate a sense of full acceptance for yourself just as you are in this moment.
In your mind begin to repeat the following words to yourself or imagine these words in their voice.
May I be healthy.
May I feel safe.
May I feel peace.
May I feel at ease.
May I be healthy.
May I feel safe.
May I feel peace.
May I feel at ease.
You are able to conjure up these feelings toward yourself and truly feel as if you are in an unconditional state of loving kindness.
Continue to expand your scope.
Now think of someone that you love and care deeply for.
Imagine them in your mind and try to hold this person in your heart as you think of them.
Now repeat the following words to this person in your mind.
May you be healthy.
May you feel safe.
May you feel peace.
May you feel at ease.
May you be healthy.
May you feel safe.
May you feel peace.
May you feel at ease.
As you repeat the mantras,
Each time consider them getting more potent and more powerful.
If you are still feeling able to continue to hold this space of loving kindness for yourself,
We can invite into the field someone with whom you feel neutral.
This could be somebody that you don't know personally well or someone you know second hand.
Usually the first person who comes to mind is the right one.
Consider inviting this person into your heart as you think of them.
Like you,
They're humans with aspirations and fears.
Recognize that they too have the desire to feel safe and at peace.
Now as you think of them,
Repeat the mantra,
May you be healthy.
May you feel safe.
May you feel peace.
May you feel at ease.
May you be healthy.
May you feel safe.
May you feel peace.
May you feel at ease.
As you repeat the mantras,
Each time consider them getting more potent and more powerful.
Now staying in this field of loving kindness,
Think of it as an aura shining around your entire being.
If you're feeling able to continue,
Invite someone into your field who has been problematic for you.
You don't have to forgive them for what they've done to hurt you or someone else.
Simply recognize that like you,
They are human beings with aspirations and fears.
Recognize that they too have the desire to feel safe and at peace.
Know as best you can and only if you feel ready,
You can say to this person the mantra,
May you be healthy.
May you feel safe.
May you feel peace.
May you feel at ease.
May you be healthy.
May you feel safe.
May you feel peace.
May you feel at ease.
Now begin to expand your field to imagine the entire planet.
Imagine you could be hovering across the globe,
Looking down.
Consider all of humanity living across the earth with different experiences of life.
Consider all the animals and pets and nature.
Consider all the different walks of life and now extend to the entire planet the mantra.
May the whole planet be healthy.
May the whole planet feel safe.
May the whole planet feel peace.
May the whole planet feel at ease.
May the whole planet be healthy.
May the whole planet feel safe.
May the whole planet feel peace.
May the whole planet feel at ease.
Now for the last moments of meditation,
Rest in the radiance and luminosity of your own intrinsic love.
Your own intrinsic kindness.
And the beauty of radiating good to all beings everywhere.
Now we'll conclude our meditation.
We're taking three clearing breaths together again.
So we'll prepare with a deep inhale and fill up your lungs,
Expanding your heart up.
And then part the lips,
Take an audible sigh out and let it go.
And again,
Inhale fully,
Fill up and part the lips,
Take a soft sigh out.
One final time,
Breathe in,
Expand,
And sigh out,
Let it go.
You can begin to,
As you're ready,
Start to move a little bit,
Your fingers and your toes.
Blink your eyes open,
Bringing your awareness back into the room.
And as you're ready,
You can begin to continue your day.
And thank you for practicing with me today.
Namaste.
