Exactly as you are,
Take three smooth and steady breaths.
Sip the air up into the nose,
Save it for a moment and then relish the release.
Notice the subtle movement because of the breath.
For this loving kindness meta meditation,
I'd like you to start by placing your awareness in the centre of your chest.
Just notice the breath here for a few breath rhythms.
Is there any sensation here in the centre of the chest?
And if you'd like to create a bit of a visualisation here with the breath in the heart space,
You might start to imagine a beautiful golden warm light in the chambers of your heart.
And as you breathe in that brightness grows a little bit brighter and more expansive.
And as you breathe out the warmth grows a little bit warmer.
In this light radiating 360 through the chest.
And as we know that kindness and love must start with the self,
We'll begin there together.
So imagine that you were lying next to yourself or sat next to yourself and you were just here in your own company.
Imagine that the you that were here watching your meditating self had some loving messages to share.
These are the messages for you,
From you.
You might repeat them in your heart centre after I give you space to repeat.
May you be happy.
May you be healthy.
And may you live with peace in your heart.
May you be happy.
May you be healthy.
May you live with peace in your heart.
And really take those words of love deep into yourselves.
That self love,
That self connection.
Very prevalent here in this moment.
For when we open the door to love and acceptance toward ourself,
We're able to open the door to others.
And allowing the image of yourself to dissolve,
Come back to the breath.
And now I'd like you to bring someone to mind that you adore or love completely.
Imagine them here with you either lying down,
Sat or stood in your company.
And imagine you had some loving words for them.
From that radiating heart space of warmth and light,
You wish them well.
May you be healthy.
May you be happy.
May you live with peace in your heart.
May you be healthy.
May you be happy.
May you live with peace in your heart.
Imagine that person were receiving those words of love.
Their face softening into a smile,
Their eyes glistening in thanks and appreciation.
And wherever they are in the world or even outside of the physical world,
Imagine that they're receiving your love very much in this moment.
And then allow that image to dissolve,
But they've left an imprint on your heart.
Back to the breath.
And now I'd like you to bring someone to mind that you feel neutral towards.
Perhaps it's a colleague or someone you hardly know through another friend.
And I'd like you to wish them the same love,
The same kindness that you wished upon yourself and your loved one.
Genuinely from your heart space,
Repeating these words to them.
May you be healthy.
May you be happy.
May you live with peace in your heart.
May you be happy.
May you be healthy.
And may you live with peace in your heart.
Imagine that person receiving these words,
A bit of a surprise to them to acknowledge them,
But they take them in nonetheless.
A smile softening across their face.
And then allow that image to dissolve.
Come back to the breath.
And now I'd like you to bring to mind someone that you have a little bit of tension with or it doesn't feel so seamless,
The relationship with them right now.
Maybe there's a block between you and them.
And this meditation and sending love to them doesn't condone what they might have done to you,
But it does allow yourself to feel a little bit lighter and more loving.
So imagine that person now and opening the door to that beautiful,
Vital,
Warm energy from the heart space.
With love and kindness,
We wish them well.
May you be healthy.
May you be happy.
May you live with peace in your heart.
May you be healthy.
May you be happy.
May you live with peace in your heart.
And even if they wouldn't respond warmly to that,
Imagine that warmth and love just washed through their body in this very moment.
Receiving that without knowing that it was from you.
Come back to your breath.
Notice any sensations,
Subtle or large,
In the heart space.
And my wish to you today is that you live a vibrant,
Vital life full of love and openness.
Start to bring a bit of movement to the fingers,
The toes.
And when you're ready,
Blink the eyes open and welcome love and compassion deep into the cells of your life.
