Welcome.
Today we will be exploring the power of loving kindness.
This particular meditation is focused on our heart,
That emerald green source of energy in our chest known as anahata or heart chakra that is the source of our boundless compassion.
Before we get started I invite you now to find a comfortable position wherever you are.
Perhaps seated in a chair,
On a cushion on the floor,
Or resting on your bed or a sofa.
Once you've found a comfortable position you may allow your eyes to gently close and we will begin.
To start this heart-connected meditation,
I invite you first to place one hand right over your heart,
Feeling the sensation of your breath as your chest naturally rises and falls in this area.
You may even be able to feel your heartbeat beneath your fingertips.
Bring your conscious attention right to the center of your chest.
Let your next inhale be long and deep as you nourish this area with breath and gently part your lips,
Sighing it out,
Creating space and softness in this area.
We'll take two more deep breaths just like that together,
Inhaling through the nose and gently exhaling through parted lips.
One more big breath just like that and sigh it out.
Let your breath return to its natural rhythm,
Whatever that may look like for you today.
And feel this space,
The stillness that you've created just through those few deep breaths.
We will begin practicing loving kindness by first tuning into this source of compassion within ourselves.
So I invite you now as your focus remains here in the center of your chest,
Feeling a sense of love,
Of deep respect for yourself,
Listening as your heart chakra whispers to you,
I am loved,
I am cherished,
I am radiant.
Allow these words to sink in and notice how they make you feel.
Sometimes it is hardest for us to express this sort of compassion for ourselves and so you may even feel some discomfort as you tell yourself how loved and cherished you are.
This is perfectly normal.
Just continue to allow yourself to expand in whatever way that looks like for you as you send yourself compassion and warmth.
I invite you to take this a step further now by thinking of one example,
Just one,
Within the last few days or week when you made a mistake.
We're all humans.
Mistakes are how we learn.
So choose one now,
Recalling in your memory what happened,
And equally important,
How you felt.
Once you've selected your example,
See if you can show that prior version of yourself compassion.
Can you tell yourself,
Almost as if you're looking down upon the situation,
That it's alright,
That you are human and mistakes are part of this journey?
Can you send yourself forgiveness,
For being human?
And perhaps even sending a sense of acceptance or appreciation for the lesson that may have come from this mistake.
Allowing your heart to fill with a sense of forgiveness,
Of openness,
As you cut yourself some slack.
Spend these next few moments now just experiencing that compassion towards a prior version of yourself now.
Well done.
Take a moment now to feel into your heart center this warm,
Compassionate glow that comes through this act of forgiveness.
And on your next exhale,
You can release the image of yourself in that prior form,
Simply tuning in to this loving,
Kind energy from your heart.
And now I invite you to visualize someone in your life who you love and care for deeply.
It may be a family member,
A close friend,
Or even a beloved pet.
See this person in your mind's eye clear as day,
And notice how this person is looking at you,
Smiling,
Radiating warmth and compassion in your direction.
Notice the corners of their lips turned up into a gentle smile,
And perhaps you mirror them by smiling gently as well.
As you gaze upon this person or animal,
See if you can extend that same compassion that you sent yourself towards them.
Envisioning this person happy,
Healthy,
Free,
Wishing for them that every desire they have is granted,
That they are loved,
And that they recognize how loved they are.
Allow yourself a few more moments to gaze upon this person that you have so much love for.
And then on your next exhale,
Gently releasing that image and letting them go.
Now I invite you to visualize someone in your life that you encounter on a regular basis,
But who you aren't especially close with.
It might be your mailman,
Your dog walker,
A co-worker,
A parent at your child's school,
Anyone in your life that comes to mind who you don't have any positive or negative feelings towards.
Once you've selected this individual,
See them again clearly in your mind's eye.
What are they wearing?
Notice again how a gentle smile spreads across their face as your eyes meet.
For this second portion of our loving-kindness meditation,
We will send that same compassionate energy to this individual.
Imagining them healthy,
Joyful,
Abundant.
Wishing for them that their life is easeful and fulfilling.
Sending this person boundless love and compassion and an appreciation for whatever it is that they do to make your own life just a little bit easier.
Allow yourself a few more moments smiling at this person that stands across from you.
And then on your next exhale,
Releasing that image.
Now I invite you to envision someone in your life that is difficult to love.
And the degree of that difficulty is entirely up to you.
This may be a person who has hurt you deeply or it could be as simple as someone that cut you off in traffic on your way to work.
The depth of this interaction is entirely up to you.
The only criteria is that it's someone who's a little hard to get along with.
Take a moment to bring this person's image into your mind.
See them clearly.
And perhaps the first image that comes to mind is one where this person is expressing frustration,
Anger,
Or sadness.
And if that's the case,
Allow that for a breath or two.
But then notice how this person begins to smile as well.
How just like your loved one and the acquaintance that you connected with earlier,
This person,
This soul radiates as well.
And this person may have made mistakes.
They may have caused hurt or upset.
But the same compassionate soul that you possess is also within them.
With that in mind,
See if you can spend these next few moments sending compassion towards this person,
Wishing for them a life filled with more love and less anger,
A life where their needs are met and where they too can share kindness with the world.
Each breath in,
You connect with that boundless source of love.
And each breath out,
You radiate that same compassion towards this person.
Spend the next few moments observing their gentle smile and their appreciation for you as you send them loving kindness.
Very good.
On your next exhale,
Let this image fade into the distance as you softly return your attention to your own heart space.
Notice how through that simple act of loving kindness,
Your own heart feels more nourished and full.
We have a limitless amount of compassion to share with the world.
And it is our choice if we choose to respond with fear or with love.
Allow your next few breaths to exaggerate this sense of compassion and love within your own heart.
And know that this source is always with you as you walk on this journey.
And you can share loving kindness with anyone at any time across miles and time.
Thank you so very much for sharing loving kindness with this universal world that we share.
May you go in peace today and always.
Namaste.
