Today we're going to practice a very special meditation technique.
It's a very ancient technique and I promise you in just 10 minutes it will leave you feeling happier,
Warmer,
More focused and more connected.
And so this technique we're going to practice today is called loving-kindness meditation and it's designed to bring feelings of warmth and compassion and connection,
Starting with yourself and then gently expanding outwards.
And so we begin by bringing full attention to ourself.
Picture yourself as you are right now and then begin to offer these words to yourself,
Silently or out loud.
May I be happy.
May I be healthy.
May I be peaceful.
And may I be full of love.
May I be happy.
May I be healthy.
May I be peaceful.
And may I be full of love.
And really feel what those words mean to you,
As if you're wrapping yourself in kindness and care.
May I be happy.
May I be healthy.
May I be peaceful.
May I be full of love.
And if it feels right to you,
You could place one hand on your heart or on your belly,
Just as a gesture of comfort and care.
May I be happy.
May I be healthy.
May I be peaceful.
May I be full of love.
Now bring your mind to someone that you care about.
Could be a close friend or a family member.
Someone who brings warmth to your heart.
Picture them as clearly as you can and then offer these same words to them.
May you be happy.
May you be healthy.
May you be peaceful.
May you be full of love.
May you be happy.
May you be healthy.
May you be peaceful.
May you be full of love.
Feel your intention of kindness extending towards them,
As if you're sending them gentle waves of kindness and love.
May you be happy.
May you be healthy.
May you be peaceful.
May you be full of love.
Now bring to mind someone that you see quite often but that you don't know very well.
Maybe a neighbor,
Someone who works in your favorite coffee shop or a colleague or someone you just passed during your day.
And then begin to extend the same kindness to them.
May you be happy.
May you be healthy.
May you be peaceful.
May you be full of love.
May you be happy.
May you be healthy.
May you be peaceful.
May you be full of love.
Maybe imagine that kindness spreading out,
Reaching out to them like ripples or waves.
Touching their life with kindness and care.
May you be happy.
May you be healthy.
May you be peaceful.
May you be full of love.
May you be happy.
May you be healthy.
May you be peaceful.
May you be full of love.
And now let's extend this feeling even further to everyone.
People you know,
People you don't know,
Those nearby and those far away.
Even those you may have struggled with in the past.
Offer these words from your heart to everyone,
To everyone on this earth.
May everyone be happy.
May everyone be healthy.
May everyone be peaceful.
May everyone be full of love.
May everyone be happy.
May everyone be healthy.
May everyone be peaceful.
May everyone be full of love.
Feel this kindness spreading outward to everyone.
Limitless and free.
May everyone be happy.
May everyone be healthy.
May everyone be peaceful.
May everyone be full of love.
May everyone be happy.
May everyone be healthy.
May everyone be peaceful.
May everyone be full of love.
May everyone be happy.
May everyone be healthy.
May everyone be peaceful.
May everyone be full of love.
And then gently bring your attention back to yourself.
Notice how you're feeling in this moment.
A little softer,
Calmer,
Warmer,
More connected,
More relaxed.
Take a deep breath in and as you breathe out let everything go.
Thank you for joining me for this 10-minute meditation and as you go forward may the kindness and love that you've nurtured continue to flow to yourself and to everyone you meet.
I'm sending you peace,
I'm sending you love and I'm sending you happiness for the rest of your day.
