Hello there and welcome to this guided meditation for cultivating loving kindness.
My name is Jess and I'm honoured to be your guide today.
Firstly,
Find a comfortable seat where your spine can be straight and you're comfortable to be for the next 10 to 15 minutes.
Once you've found a comfortable seat,
Close down your eyes and bring your awareness to your breath.
Taking a deep inhale here through the nose and exhaling out the nose.
We're going to breathe,
Counting back from 10.
This will relax and calm the nervous system,
Allowing your mind and your body to be completely relaxed and completely still.
Inhale 10.
Exhale 9.
Inhale 8.
Exhale 7.
In your own time,
Just focus on your breath until you get to number 1.
Exhale your body,
Softening here with every exhale.
Noticing if there's any tension in your shoulders or your neck,
Just letting it go.
It doesn't serve you in this moment.
And when you've counted down to 1,
Just come back to your normal breath.
Noticing your mind now shifting to a state of relaxation.
And now bringing your awareness to your mind's eye,
But keeping your eyes closed.
Think of a person close to you,
Somebody who loves you very much.
It could be somebody from the past,
From the present.
It could be a partner or a friend.
Maybe even a pet.
And imagine that person or that being standing on your right hand side,
Sending you all of their love.
Feel their love for you.
Feel it cover you.
Feel it warm you.
Feel their sense of contentment knowing this person loves you unconditionally.
And imagine here,
Imagine the love that that person is sending you is a beautiful pink light.
You feel this pink light warming your whole body.
And now bring to mind another person who also loves you very deeply.
Maybe it's the same person or being.
Imagine this person now standing on your left side,
Sending you wishes for your health and happiness.
Feel the kindness and the warmth coming to you from that person or being.
Feel the pink light warm your body.
Feeling the warm wishes and love coming from these people.
Now imagine here that you're surrounded on all sides of you by all the people who love you and who have loved you.
Picture here all of your family,
Your friends,
Maybe even your colleagues or any animals.
They're all standing here for you,
Sending you wishes for happiness,
Well-being,
Health,
Love.
Radiating pink light all through your body.
You're filled and overflowing with warmth and with love.
Now bring your awareness back to the person standing on your right hand side and begin to send the love that you feel now back to this person.
You and this person are similar and just like you this person wishes to be happy.
Send all your love and warm wishes to that person and repeat the following phrases in your mind.
May you be happy,
May you live with ease,
May you be healthy and may you live in peace.
Just allow those words to just sit for a moment,
Maybe repeating them for a second time.
May you be happy,
May you live with ease,
May you be healthy,
May you be at peace.
Adding any changes or alterations from beautiful messages you'd like to send that person.
And offering them all of the pink light from your body to theirs.
Now bringing your awareness to the person standing on your left hand side,
Begin to direct the love within you to that person.
Again sending all of your love and warmth and reminding yourself that you and this person are just alike.
And just like you this person wishes to have a good life and be happy.
And repeat the following phrases to them.
May you be happy,
May you be safe,
May you be loved and may you live in peace.
And just feel here this connection between you and the people around you who love you.
And now just coming back to centre,
I'd like you to think here of an acquaintance,
Somebody you don't know very well.
Maybe this is a neighbour or a colleague you don't see very often.
Maybe this is somebody you met in passing,
Somebody from your local coffee shop or cafe.
And once you have this person in mind,
Start to send them feelings of peace and love and happiness.
And you're radiating pink light,
Moving from your body into theirs.
Repeating the following phrases.
Just as I wish to,
May you also live with peace and happiness.
Just as I wish to,
May you also live with peace and happiness.
Knowing here that everybody on this earth,
All alike,
Every person wishes to experience joy and wellbeing.
And remembering that sometimes we don't know what's going on in other people's lives.
To treat everybody the same way we'd like to be treated.
And now here I'd like you to bring to mind somebody who you have had a conflict with.
Somebody who you still think about,
Maybe you don't speak to anymore.
Maybe this is somebody you don't particularly like,
You don't particularly enjoy spending time with.
And if this is uncomfortable for you at any time,
Please think of somebody else who maybe is a little bit more neutral to you.
What if you're comfortable here to think of that person?
Imagine your pink light and maybe start to offer this person a small bit of your pink light.
Maybe a little bit more if you're ready.
Repeat here the following phrases.
May you be healthy,
May you be free from pain and may you live a happy life.
And if that was challenging for you,
Just being kind to yourself and reminding yourself that forgiveness isn't always easy.
But now just coming back into yourself and cultivating those feelings again.
Imagine that pink light radiating from your body,
Vibrating from your body.
We'd like you here to expand your awareness and picture the whole city or the whole world or your whole country wherever you are at the moment.
Imagine all these people all over the world,
All of these beings,
All of the animals.
Imagine your bright pink light just radiating from your body,
Sending love and kindness and happiness to all of these people,
Creatures and beings.
Imagine the following phrases.
Just as I wish to,
May you live with ease,
Peace and happiness.
Just as I wish to,
May you live with ease,
Peace and happiness.
Taking a nice deep inhale here,
Breathing out through the mouth.
Let it all go.
Just noticing how you feel here.
Place your hand on your heart.
Repeat to yourself,
I love you,
I care about you,
Thank you for being you.
And when you're ready,
Feel a smile come across your whole face and feel a sense of gratitude for showing up to practice your meditation today,
Knowing that you've made the world a little bit of a better place.
When you're ready,
Coming back into the room and opening your eyes.
Thank you so much for sharing this meditation with me.
Have a wonderful day.
Namaste.
