Hello,
My name is Jamie and I am from the Upper Peninsula of Michigan and today we are going to do a loving kindness meditation together.
A loving kindness meditation is where we give love to ourselves and love to others.
From here just go ahead and find a really comfortable position somewhere in your house.
A little trick,
You can go ahead and sit on a pillow and you can keep your back up against a wall or even up against the edge of the couch.
If you prefer to lay down,
Please feel free to do so.
Just going to take a moment to find a really comfortable position so we can take our breaths and send out all the love to ourselves and to others.
And when you're feeling ready,
Go ahead and sit up nice and tall,
Spine is straight,
Roll those shoulders up and back.
And if you're feeling especially anxious today or just like you just need a little bit of movement,
Feel free to do so.
Go ahead and take your hands and just give them a good shake here.
Give your hands a good shake,
Your arms will go with it.
And release.
And for today's meditation,
We are going to focus on breathing in through the nose and out through the mouth.
From here,
Close your eyes,
Unclench your jaw,
Drop the tongue to the bottom of your mouth,
Soften your cheeks and the space between your eyebrows,
Drop them shoulders down.
And let's just take a few moments to focus on our breath.
We inhale slow and exhale even slower.
When you're ready,
Deep inhale through the nose,
Long exhale through the mouth.
And again,
Inhaling through the nose,
Exhale through the mouth.
And again,
Inhale through the nose,
Exhale through the mouth.
And let's go ahead and repeat this just a few more times together,
Really feeling the flow of our breath.
Inhaling through the nose,
Release through the mouth.
And continue on for at least two more breaths.
And from here,
As we continue on with our breathing,
Let's pay attention to our heart,
The space in our chest where our heart lives.
Let's pay attention to this for our loving kindness meditation.
Let's begin.
Feel your breath as if it came in and out right at the heart center.
And we'll begin by directing loving kindness to ourselves.
And I invite you to repeat to yourself,
May I be filled with loving kindness.
May I be happy.
May I be safe.
May I be well in body and in mind.
May I be peaceful.
May I live with ease.
And let's take at least three breaths together,
Inhaling through the nose.
Exhale,
Release through the mouth.
And again,
Inhale through the nose.
Release through the mouth.
One more time.
Bringing our attention back to our heart space.
And this time,
Bring somebody into your mind that you love.
Somebody that is easy for you to love.
Somebody that your heart easily opens to.
Say their name quietly in your mind.
And with this person in mind,
Repeat after me.
May you be filled with loving kindness.
May you be happy.
May you be safe.
May you be well in body and in mind.
May you be peaceful.
May you live with ease.
And from here,
Let's take three more breaths together,
Focusing on our heart space,
Focusing on that loving kindness for ourself and for our person that's so easy to love.
Inhale through the nose.
Exhale through the mouth.
And again,
Inhaling through the nose.
Exhale through the mouth.
Last time.
Feel that belly rise as you inhale.
Feel it fall as you exhale.
And from here,
Paying attention to the heart space,
Let's send out some loving kindness to our friends and family or to any group of people that you really feel the love.
It could maybe be all your coworkers,
But we just want to envision all of these people that we love and picture them in a group.
And we are going to direct loving kindness to them.
May you be filled with loving kindness.
May you be happy.
May you be safe.
May you be well in body and in mind.
May you be peaceful.
May you live with ease.
Let's take three breaths together here.
In through the nose.
Loud audible exhale,
Release through the mouth.
And again,
Inhaling through the nose.
Loud audible exhale,
Let it out.
One more time.
And from here,
Let's think of an acquaintance that we have,
Somebody that we don't know very well and we don't have any particular feeling towards,
But just somebody that pops into your mind.
And let's send some loving kindness to them.
It could be your neighbor,
Somebody that works at the store that you see frequently.
May you be filled with loving kindness.
May you be happy.
May you be safe.
May you be well in body and in mind.
May you be peaceful.
May you live with ease.
Let's take three rounds of breath here again.
Inhale through the nose.
Exhale release through the mouth.
And again,
Inhaling through the nose.
And release.
Last time.
Focusing on our heart space again.
And let's begin to extend some loving kindness to a person that we really don't like,
To a person that maybe we've had troubles or problems with in the past,
And to a person that really could use some extra love.
Envision that person and repeat to yourself.
May you be filled with loving kindness.
May you be happy.
May you be safe.
May you be well in body and in mind.
May you be peaceful.
May you live with ease.
And let's do some more breathing here.
We'll take an extra breath this time.
Let's inhale through the nose.
Exhale through the mouth.
And again,
Inhaling through the nose.
Exhale release.
And again,
Inhaling through the nose.
And this time,
Big,
Loud,
Audible exhale.
Let it out.
Let's do one more of those.
Big inhale through the nose.
Loud,
Audible exhale release.
Focusing on our heart space again.
And now let's extend all this loving kindness to the room that we are in.
You can also extend it outside of the room,
Engulfing your whole home.
You can begin to extend it to your neighbors or anybody around you.
Let the spirit of loving kindness wash over the entire planet and all of the planet's creatures as well.
May they be filled with loving kindness.
May they be happy.
May they be safe.
May they be well in body and in mind.
May they be peaceful.
May they live with ease.
And let's focus for a few more moments together on our breathing.
Inhaling through the nose,
Exhaling through the mouth.
I'll remain quiet for the next few breaths.
At least take anywhere from three to five together.
And when you're ready,
Go ahead and open your eyes.
Observe how your body is feeling.
Feel free to take a nice,
Great big stretch here.
Observe how your mind is feeling.
And know that you have done your body and your mind a great service today.
And I thank you for connecting with me and joining on this loving kindness meditation for ourselves and for others.
I wish you a wonderful day ahead,
Or if it's evening for you,
A wonderful,
Peaceful sleep tonight.
Thanks again for connecting.
I'll see you soon.
