Hello,
Dear ones.
Thank you for coming to this meditation today.
Today we will practice a loving kindness meditation where we create a space to breathe,
To send well wishes,
Love and kindness to others,
And most importantly,
To send love to ourselves.
Please find a comfortable meditative posture.
You can sit on a chair or sit cross-legged on the floor and rest your hands on your knees if this is available to you.
An alternative is to lie down completely on a flat surface,
Whether it be a mat,
A sofa or a bed.
Release your hands beside but not touching your body and your legs slightly apart from one another.
Now gently close your eyes.
Keep the spine straight.
Bring the shoulders back and down.
Release any tension in your face.
Relax your eyes,
Your jaw,
Your neck,
Your shoulders,
Your hips,
Your thighs,
Your calves and your feet.
Relax the whole body.
Allow the body to be at ease but also aware.
Feel that the body is supported,
Held and grounded.
Now bring your awareness to your breath.
Notice the stream of air flowing into your nose as you breathe in and notice the air flowing out of your nose as you breathe out.
In this present moment,
You are breathing into your body,
Becoming aware of your breath and becoming aware of your beautiful self.
If you wish,
Please place one or both hands on the heart center.
Feel the movement of the chest expanding and contracting as you breathe in and breathe out.
And now feel your heart beating inside your chest.
Your heart works so hard every day to keep you healthy,
To keep you alive and to bring love.
Notice the chest rising and falling and gently releasing the hands from your chest.
When you are ready,
Please bring to mind someone you love.
When this person comes to your mind,
Your heart immediately opens up to them and smiles.
Their presence makes you feel warm.
Now let's send that loved one phrases of loving kindness.
May you be peaceful.
May you be healthy.
May you be happy.
May your heart be filled with loving kindness.
Now imagine these well wishes traveling out of the room that you're in right now through the sky and the clouds carried by the wind and finally reaching the person you wish to send loving kindness to.
And now as we have offered loving kindness to a loved one,
Please offer these loving kindness wishes to yourself.
We spend a lot of time making commitments to other people.
Yet unless we serve ourselves,
We can't serve others.
Unless we provide for ourselves,
We can't provide for others.
While we love others,
We choose to love ourselves as deeply and fully.
In this moment,
In this space,
With permission and intention,
You are making a commitment to yourself,
A commitment of loving kindness to yourself.
It is one of the most natural and human wishes to want to be peaceful,
Calm,
Happy and healthy.
May I be peaceful and visualize yourself in a state of peace.
May I be happy and visualize yourself being joyful and happy.
Bring a kind smile on your beautiful face.
May I be healthy in body and mind.
Visualize your body and mind being strong,
Being capable and thriving.
May I be filled with loving kindness.
Send yourself love.
Send yourself kindness and feel the sensations of pure and warm energy flowing throughout your body and mind.
I wish this for myself.
Right now,
I am planting these foundational seeds for my well-being,
Growth and harmony.
May I be peaceful.
May I be happy.
May I be healthy and may I be filled with loving kindness.
Now visualize these wishes of well-being and loving kindness dancing in your body like little sparkles illuminating every bit of your cells,
Of your organs,
Of your limbs and in your mind.
You are wrapped in a pink and white glow of peace,
Joy,
Health and loving kindness.
I honor myself and in this space,
In this moment,
I allow myself to just be as I am,
Purely and wholly me.
I am worthy because I exist.
I am worthy because I exist.
I am worthy because I exist.
Regardless of the circumstance,
I commit to love and accept myself exactly as I am,
Always changing,
Always perfect in imperfections and always loving.
Once again,
Please bring your hands to your heart center like a hug for your heart,
Feeling the warmth of your hands on your chest.
Feel the breath flowing in and out of your nose.
Gently invite some gratitude for yourself,
For committing to yourself by breathing into your body,
Sending love and kindness to yourself.
Just rest into this part of you.
Take a deep breath in and release the breath.
You can manifest these moments of love and kindness anywhere,
Anytime,
Any day.
You have everything inside you already.
Just come back to your breath,
Come back to yourself and come back to your heart.
Now slowly become aware of your body,
Become aware of your body and the contact point between the surface you are on right now.
Become aware of your spine,
Your shoulders,
Your neck and your beautiful eyes.
Bring some movement back into your body,
Wiggle your toes and wiggle your fingers and gently open your eyes.
Thank you for joining me and always remember,
There is love and kindness inside you,
Always.
