This is a loving kindness meditation that stems from Buddhism but has become non-secular for its abilities to open the heart and help you get back into the state of loving awareness,
The deepest state of enlightenment.
My name is Winnie and I'm an internal family systems and somatics coach,
Yoga teacher,
And breathwork facilitator.
As we start this meditation,
Feel free to start to get comfortable finding a comfortable seated position on the floor or sitting comfortably on a seat with your feet flat on the floor and your spine straight.
Whenever you're ready,
Close your eyes,
Relax your whole body.
Relaxing the shoulders,
The forehead,
Your jaw,
Your arms.
Maybe starting to take a deep breath in through the nose and out through the mouth,
Sighing it out.
Begin to bring awareness to the breath coming in,
Noticing the coolness of air coming in.
Keeping your eyes closed if that feels safe for you,
Or bring a gentle gaze to something in front of you.
I want you to begin to think of a person close to you who loves you very much.
It could be someone from the past or the present,
Someone still in your life or someone who has passed.
It could be a teacher or a guide,
A parent,
Sibling,
Friend.
Imagine that person standing in front of you,
Sending you their love.
That person is sending you wishes for your safety,
For your well-being,
And happiness.
Feel the warm wishes and love coming from that person towards you.
Now imagine that you are surrounded on all sides by all the people who love you.
Picture all of your friends and loved ones surrounding you.
They are sending you wishes for your happiness,
Well-being,
And health.
Bask in the warm wishes and love coming from all sides.
Now bring to your mind a picture of a person who you love.
Perhaps it's a relative,
A friend,
A partner.
Begin to send the love and the love and the love and the love and the love and the love that you feel back to that person.
You and this person are similar.
Just like you,
This person wishes to be happy and to have a good life.
Can you send all your love and warm wishes to that person?
And silently in your head,
Can you repeat the following phrase?
Just as I wish.
May you live with ease.
May you be happy.
May you be safe.
May you May you be safe.
May you be healthy.
With ease.
May you be happy.
May you be safe.
May you slowly begin to wipe this slate clean,
Imagining a blank piece of paper.
And begin to think now of an acquaintance.
Someone who you don't know very well and towards whom you do not have any particular feeling.
It could be a neighbor,
A colleague,
Or someone else that you see around but don't know very well.
You and this person are alike in your wish to have a good life.
And like you,
This person wishes to experience joy and happiness in his or her life.
Can you send all your wishes for well-being to that person?
And repeat the following phrase silently.
Just as I wish to.
May you live with ease.
May you be happy.
May you be safe.
May you be healthy.
With ease.
May you be happy.
May you be safe.
May you be healthy.
With ease.
May you be happy.
May you be safe.
May you be healthy.
And now begin to think of someone that you may not get along with.
It may be someone that you have long-standing difficulties with.
Can you call this difficult person to mind and be honest about what you feel?
There may well be feelings of discomfort.
Can you notice any tendencies you have to think badly of that person?
Or any tendencies to deepen the conflict you have with them?
Can you let go of these tendencies for a moment and instead wish them well by repeating the following phrase silently.
Just as I wish.
May you live with ease.
May you be happy.
May you be safe.
And may you be healthy.
May you live with ease.
May you be happy.
May you be safe.
May you be healthy.
And slowly start to wipe the slate clean blank white piece of paper.
And now begin to expand your awareness and picture the whole globe in front of you as a tiny little ball.
Can you send warm wishes to all living beings on who,
Like you,
Want to be happy?
Just as I wish too.
May you live with ease.
May you be happy.
May you be safe.
May you be healthy.
May you live with ease.
May you be happy.
May you be safe.
May you be healthy.
May you live with ease.
May you be happy.
May you be safe.
May you be healthy.
Begin to take a deep breath in.
And out.
And another deep breath in.
Begin to notice your current state of mind and how as you slowly come back into your room into this present moment that you chose to do this meditation with me.
I'm sending you so much love and so much happiness from the bottom of my heart until.
.
.
