Close your eyes down as you turn your attention inward for a few moments today.
Connect your awareness to right here,
Right now.
Notice if you need to shift or move,
Allowing your body to get comfy.
Begin to notice how you feel today,
Right here,
Right now.
And without any judgment,
Just notice where are you at today.
Focus all the muscles from around your eyes and bring gentleness into your entire face.
Focus your attention on breathing in and out through the nose.
Perhaps today you add in the mantra,
I am on the inhale and my breath on the exhale.
I am my breath.
I am my breath.
Release your tongue from the roof of your mouth and soften your jaw muscles.
Feel your chest rise and fall with each breath.
And without forcing,
Gently nudge your way into a longer inhale and a much longer exhale.
Drop your shoulders.
Bring your attention into your heart as you feel your body melt into this moment.
Exhaling your entire being to soften.
And now at the center of your heart,
Imagine a source of radiant,
Soft,
Warm light.
The light is alive,
Vibrating,
Pulsing.
Feel the light in your body,
Its warmth,
Its movement,
Its energy.
It's the limitless source of love,
Positivity,
And wellbeing within you.
And because it's limitless,
You can share it.
Invite before you someone with whom you'd like to share this light.
Could be someone you know,
Someone you care for,
Someone you love.
It could even be someone who needs some extra love.
Visualize this person sitting directly in front of you.
Notice them and notice their energy.
You can see them breathing.
You can sense the rise and fall of their chest.
And now you decide to send this person four wishes.
As you send them your light,
You say silently to yourself,
May this person have happiness and all the causes of future happiness.
As you send them this wish,
You also imagine light traveling across all space and time your body to theirs,
Filling them up with the sweet,
Sparkling nectar of light energy.
And then you send them a second wish.
May this person be free from their pain and suffering and all the causes of their pain and suffering.
And as you send them this wish,
You equally send them more light beaming from your heart.
The light now filling their entire being.
And then you send them a third wish.
May this person never be separated from joy.
May they always be immersed in joy and many suffering the experience provide them with deep learnings and growth.
Again,
Imagining more light sent over with this wish.
May this person be free from their pain and suffering and all the causes of their pain and suffering.
And as you send them this wish,
You equally send them more light beaming from their pain and suffering.
And then you send them a final wish.
May this person live always in a state of contentment,
Free from grasping and free from aversion.
Their entire body is now glowing with light.
You see this person having received your wishes and you understand they are happy,
Free from pain.
They are joyful and content.
Your light is so bright that it bounces back to you.
Your own light now even brighter.
Rest now in the presence of this light.
And rest in the sensation in your body.
How does it feel to see another person so happy and so free?
You recognize that it's by sharing with others that we experience fullness.
You recognize that you are whole,
You are perfect,
And you have everything you need.
Sit here now in this peaceful recognition of love and light.
Soon my voice will go quiet and it will be a time to either bask in this pure love or maybe you choose to repeat this loving kindness practice with a different loved one in front of you.
Slowly bring your attention back to the sound of my voice.
Bringing your attention back to your breath.
Again noticing the rise and fall of your chest.
And take a moment now to recognize any learnings or insights that came from this meditation.
What are you more aware of now?
Who else in your life could use some loving kindness?
And come back now taking three longer,
Slower,
Deeper breaths.
And send your attention now to your fingers.
Bringing some movement into your hands,
Your wrists,
Coming up to your shoulders.
Maybe moving into some shoulder rolls from one side to the next.
Keeping the jaw slightly open and coming back to center and slowly opening your eyes.
As you release your thinking onto the floor,
Meta version of your form,
Slowly Avenue you you you you
