Let love lead the way.
We begin this meditation by finding a comfortable position,
Laying down or perhaps sitting up straight on a pillow.
Now close your eyes and take a deep breath in through your nose,
Filling up your heart space and exhale with a sigh.
Keep the flow of deep breath going in through the nose.
Imagine your body filling up with a bright sparkling white light from the top of your crown all the way down to the tip of your toes.
And on the exhale,
Imagine any red energy leaving your body.
Feel yourself bringing in peace on the inhale and on the exhale,
Let go of discomfort.
Focus on your breath for a moment.
Take a deep breath in through your nose and exhale,
Let go of your breath.
Imagine your head is completely relaxed and let that feeling of relaxation continue down your neck.
Remember to breathe out any discomfort you may be feeling into your shoulders,
Your arms and your hands.
Let your body sink further into the floor beneath you,
Feeling your muscles let go and become soft.
Breathe peace into your body,
Let your thoughts drift off and simply observe them if they come up and come back to focus on your breath,
Breathing out any discomfort you may have left.
This can be emotional or physical.
You are safe here.
Feel your stomach relax,
Your hips and your groin,
Your legs and feet are feeling at ease and you are now fully relaxed.
Place your right hand over your heart and just feel your heartbeat for a moment.
Know that your very being is love.
You deserve to love and be loved.
Feel the love you have for yourself.
Say I love you and forgive yourself for any mistakes that you believe you have made in the past.
Before you did your best and you can make better choices in the future.
Release any guilt.
Say I forgive you and accept you as you are.
Give yourself a big hug.
When you are ready,
Think of someone you love dearly.
Picture this person vividly in your mind and say,
May you be healthy,
May you be peaceful,
May you be loved.
Feel yourself sending them loving vibes.
Now picture someone you are acquainted with.
This is a person you feel neutral about.
Maybe it's a clerk at your local grocery store or a neighbor and you wish to send them metta.
For those who don't know,
Metta is universal loving kindness.
Envision the person you choose to send metta to and say the following mantras.
May you be healthy,
May you be peaceful,
May you be loved.
Picture now someone you are currently having conflict with.
Perhaps you can imagine what you may see to resolve conflict with this person.
You may play along with those sensations.
Genuinely feel it in your heart when you say,
May you be healthy,
May you be peaceful,
May you be loved.
Feel love in your heart and send metta into the universe.
Send it to humanity,
Animals,
And mother nature.
It is now time to feel all that loving energy you have sent to others back to yourself.
We are going to take several minutes to focus on a few mantras and be mindful about the love we are sending to ourselves.
Give yourself the gift of self-love and say,
May I be healthy,
May I be peaceful,
May I be loved,
May all my dreams come true.
Keep saying these mantras to yourself as we take a few minutes for reflection.
May I be healthy,
May I be peaceful,
May I be loved,
And may all my dreams come true.
May I be healthy,
May I be peaceful,
May I be loved.
May I be healthy,
May I be peaceful,
May I be loved.
May I be healthy,
May I be peaceful,
May I be loved.
May I be healthy,
May I be peaceful,
May I be loved.
If your mind wanders off,
Bring it back to the mantras or your breath.
And just focus on the love that you have for yourself.
May I be healthy,
May I be peaceful,
May I be peaceful,
May I be loved.
May I be healthy,
May I be peaceful,
May I be loved.
May I be healthy,
May I be peaceful,
May I be loved.
As we come out of this meditation,
Feel the space your body is in.
Wiggle your toes and your feet.
Feel your legs,
Hips,
And belly.
Move your fingers and your wrists if it feels nice.
Feel your arms,
Your chest,
Your neck,
And your head.
Do you feel more relaxed?
We are going to come back to our breath.
Feeling the sensation of peace throughout our body.
We are going to come back to our breath.
Picture the space around you.
Are you in a comfy bed in your serene meditation place?
Or are you outside breathing in the crisp,
Fresh air?
Imagine a bright white light filling up the space you are in.
A peaceful feeling fills the air,
Wrapping you up like a cozy blanket.
And you feel safe,
Comfy,
And secure.
Let's bask in this feeling for a moment.
Whenever you are ready,
Slowly blink your eyes open and come back to the space you're in.
We are going to come back to our breath only.
