Loving-kindness meditation.
To begin,
Sit or lie in a comfortable position.
And just begin by feeling your body being supported by the ground or the chair that you're sitting on.
Feel your feet being supported.
Feel your hips being supported.
Feel your back being supported.
And feel yourself sinking into the position.
Now begin to bring your awareness to your breath.
Not changing it,
But just bringing awareness to it.
The inhale and the exhale.
How the inhale fills the belly and the exhale relaxes the muscles.
Just becoming aware and holding our attention on our breath.
And now say to yourself,
My intention for this meditation is to bring loving-kindness to everyone that I interact with and everyone who chooses to interact with me.
Take a deep breath and slow exhale.
And now visualize someone in your life that brings you joy.
That may be a spouse,
A friend,
A loved one.
And visualize them standing right in front of you,
Shoulders relaxed,
Palms open with full eye contact.
Now imagine them smiling at you.
And feel how it feels for them to smile at you.
And as they smile,
Say to them,
I love you and I hope your life is filled with happiness,
Joy and bliss.
Imagine them receiving that.
Now visualize them saying back to you,
I love you and I hope your life is filled with happiness.
Joy and bliss.
And receive it.
Allow yourself to feel the emotions in this moment.
Now imagine them opening their arms up for a hug.
Walk into that hug for a loving embrace and feel how it feels to hold them.
Hold them with love and compassion.
And as you release from the hug,
Imagine them smiling at you before they leave.
As they disappear in your subconscious.
And now imagine someone that you have lost.
It may be a family member,
A friend,
A spouse or a partner.
Imagine them standing in front of you,
Smiling,
Arms open with full eye contact.
And as you hold eye contact,
Express your love for them in any way it needs to come out.
Allow yourself to release and feel these emotions of expressing what you need to say in this moment.
And imagine them receiving what needs to be said from your heart.
Now imagine them saying back to you,
Thank you for sharing all of your loving support and emotions with me.
I love you.
Feel how it feels to receive this love,
This unconditional love.
Now imagine them opening their arms for a loving embrace.
And go to them for that loving hug and feel how it feels to have them in your arms.
Smell the scent.
Feel their clothes.
Squeeze.
Feel that love that you each have for each other.
And as you release for the hug,
Imagine them smiling back at you as they fade back into your subconscious,
Knowing they will always be there to support you.
And now imagine an acquaintance,
Someone that you've seen walking by on the street,
That you've passed in a car,
That you've seen at the gas station or at the grocery store.
Imagine them standing in front of you,
Arms down,
Palms open,
Smiling with full eye contact.
What are they wearing?
How is their posture?
And now as you smile back at them,
Arms down,
Palms open,
Say to them,
I love you and I know your life will be filled with happiness,
Joy and bliss.
And imagine them receiving that message from you.
And as they smile back with full eye contact,
Imagine them saying to you,
I love you too and I know your life will be filled with happiness,
Joy and bliss.
And imagine them opening up for a hug and you going into that hug and feel how it feels to embrace them,
Holding space for them.
Feel them.
And as you release from your hug,
Say to them,
Thank you.
And imagine them receiving that smiling back as they fade back into your subconscious.
We now imagine yourself standing right in front of you in the highest form.
Arms down and back,
Palms open,
Smiling with full eye contact.
What are you wearing?
And as you look at yourself,
Smiling,
Tell yourself,
I love you so much.
Thank you for supporting me every day.
Thank you for showing up for me every day.
Imagine the receiving of that message.
And now as you look at your higher self,
Looking back at you,
Smiling,
Imagine them saying to you,
I love you so much.
Thank you for showing up for me every day.
Thank you for supporting me every day.
And receive that.
Feel how it feels to receive that.
Smile.
Now imagine yourself opening up for the warmest embrace.
Walk into that hug.
Give yourself the tightest squeeze and hug yourself in this moment.
Both hands around the body,
Squeezing yourself,
Feeling how it feels to love yourself and feeling how much love there is for you.
There is so much love.
Imagine as you slowly release from this loving embrace,
Tell yourself,
Thank you.
I love you and I love me.
And as you feel those sensations,
Imagine your higher self smiling back at you as it slips back into your subconscious.
And now bringing yourself back into your body,
Slowly moving around,
Fluttering the eyes and moving the fingers,
Returning back to this moment with love and appreciation for this life.
And thank yourself for taking this time to meditate and bring loving awareness.
Thank you.
