Welcome.
I'm so glad you're here.
Let's just take this time together to slow down and arrive.
Not just physically,
But emotionally,
Energetically.
Allow yourself to come into this present state of awareness just as you are.
You are here in this moment connected to all that you are,
Inhaling and exhaling.
Today,
We'll be exploring the feelings of compassion,
Love,
And kindness for yourself and others.
Find a comfortable seat or lie down.
Allow your spine to be tall and long and gently roll your shoulders back.
Allowing them to relax.
To hang off your body like a shirt from a hanger.
Place your hands softly on your lap,
Palms open.
With love and kindness,
Slowly close your eyes if that feels safe for you.
I invite you to maintain gentle awareness as you return to your breath.
Maintain a sense of openness and care.
If your mind wanders during the practice,
It's okay.
Just gently come back to the phrases or back to the breath.
Or back to love.
Let's take a moment to connect to the breath.
Inhale and exhale slowly.
Inhale and exhale slowly.
Come home to this breath.
Now let's begin by directing love and kindness to ourselves.
Allow your heart to open up to the presence of love and peace that's within you.
Extend a sense of loving acceptance to yourself.
Accepting yourself as perfect as you are and honoring yourself.
Recognize you are worthy of love and kindness.
And just feel as it fills you with love from within.
Thank you for being here today.
Now as you hear my voice,
Repeat these phrases silently within your mind.
Take a breath in and then slowly exhale out.
May I be free from anger.
May I be free from illness.
May I be free from ill will.
May I be free from jealousy.
May I be free from mental suffering.
May I be free from physical suffering.
And may I live with peace.
May I live happily.
May I live happily.
Taking a deep breath.
Being what just been given to you with love.
I invite you now to imagine your heart is filled with love and kindness.
And once it's ready to overflow with love and kindness,
Send the love out from your heart.
Within the room around you.
And if you're outdoors,
Imagine it flowing within your vicinity.
Love and kindness pouring from your heart to every square inch in the space around you.
And there may be beings around you seen and unseen.
Simply allow your love to reach out to them.
To your friends and your family.
Repeat these phrases silently to yourself.
May all the beings in this place be free from anger.
May they be free from ill will.
May they be free from jealousy.
May they be free from mental suffering.
May they be free from physical suffering.
May they be healthy.
May they live with peace.
And may they live happily.
And may they live happily.
Take a deep breath in.
Imagine your love is touching every single being around you.
And they get healed from it.
Slowly breathe in and let it flow out.
Expand your wandering loving thoughts of love and kindness flowing from your heart and send them to everyone in your hometown.
May all the beings in this town be free of anger.
May they be free from ill will.
May they be free from jealousy.
May they be free from mental suffering.
May they be free from physical suffering.
May they be healthy.
May they live with peace.
And may they live happily.
And may they live happily.
Imagine your love is touching every single being around you.
And they get healed from it.
Slowly breathe in and let it flow out.
Expand your wandering loving thoughts of love and kindness flowing from your heart and sending it out.
Your love to your entire country.
And may everyone in this country be lit up by the love and the kindness energy.
Slowly,
Quietly,
Kindly repeat these phrases in your mind.
May all the beings in this country be free from anger.
May they be free from ill will.
May they be free from jealousy.
May they be free from mental suffering.
May they be free from physical suffering.
May they be healthy.
May they live with peace.
And may they live happily.
Feeling the earth support your body.
Allowing your shoulders to drop from your shoulders like a shirt from a hanger.
Allow and let these wonderful kind thoughts travel through the entire planet.
Just feel it flowing out of your heart and out of your state and your town.
Your country.
And spreading to all the places around the globe.
Watching it flow through every ocean and continent.
All of the earth is lit up with your love and kindness.
Repeat these phrases in your mind.
May all the beings in this planet be free from anger.
May they be free from ill will.
May they be free from jealousy.
May they be free from mental suffering.
And may they be free from physical suffering.
And may they be healthy.
And may they live with peace.
And may they be happy.
And may they be happy.
Come back home to the heart.
Gently bring your hands to your heart center.
Thank yourself for showing up.
For this practice.
For your presence.
For your healing.
And for the love you've shared.
Take the final moments to rest in gratitude.
For this moment.
For this breath.
For this life.
Allow that gratitude to fill your heart.
Slowly return.
When you're ready,
Begin to deepen your breath.
Maybe wiggle your fingers and toes.
Let your awareness return to the room.
To here and now.
And gently open your eyes.
May you carry this loving kindness with you throughout your day.
Like a light within.
The greatness in me bows to the greatness in you.
Namaste.
Ashe.
Peace.
Peace.
Peace.
Shanti.
Peace.
