Hello friends,
Thank you for joining me.
Today we'll be practicing loving-kindness meditation and this practice is meant to be short and sweet and accessible to everyone,
Including beginning meditators.
That being said,
If it doesn't immediately land for you,
That's okay.
No judgment on yourself.
Try your best not to judge the practice of meditation.
Sometimes it's a matter of fit,
The right mindset,
The right practice for the right moment in your life and sometimes it gets better with practice.
So please feel free to give it a try a couple of times,
Maybe on different days to see if this works for you.
But this practice is a tried and true means to feel good and also to increase our sense of connection and compassion for each other.
So we'll start by finding a comfortable seat.
You're also welcome to lie down if you feel more comfortable doing so and if it feels safe and good for you,
Closing down the eyes and just taking a few moments to come into your body.
Maybe a few clearing breaths in through the nose and out through the mouth.
You can take a couple more as needed,
Just continuing to feel more deeply present in your body in this moment.
So this practice is meant to cultivate that warm,
Fuzzy feeling we get when we feel a sense of connection and love,
Affection for another being.
So we'll start by thinking of someone who is really easy for you to love in this moment.
You can make it a very uncomplicated relationship.
Maybe it is a little one in your life or perhaps a pet is another good option.
Someone that you feel that unconditional love and warmth and kindness towards in this moment.
And you can start by just imagining their presence as though they are right here before you.
You can see what they look like,
Perhaps imagining the sound of their voice or the feeling of their skin.
Really let this image,
This visualization come to life and then gazing into the eyes of your loved one,
Repeating mentally these phrases,
These wishes for their well-being.
May you be safe and protected.
May you be healthy and vital.
May you be happy and free.
Again,
You may repeat just to make sure they hear it.
May you be safe and protected.
May you be healthy and vital.
May you be happy and free.
Take a moment and sense this being receiving these wishes,
These sentiments from you.
Notice what it feels like for them.
Maybe you see them smile.
Maybe you can sense how good it feels for them to feel that caring from you.
And then imagining this very same being reflecting these wishes toward you.
Now you become the recipient.
May I be safe and protected.
May I be healthy and vital.
May I be happy and free.
Once again,
May I be safe and protected.
May I be healthy and vital.
May I be happy and free.
Sometimes it's harder to receive than it is to give.
So really let yourself soak in that loving kindness.
Feel it in your bones.
Feel what it feels like to receive truly that care and connection from another being.
And dwelling in this warm,
Fuzzy feeling,
You can think about another person that you'd like to share this sentiment with.
Maybe someone in your family or circle of friends.
Maybe someone you know who really needs it in this moment.
And share.
Sharing with them.
May you be healthy and vital.
May you be safe and protected.
May you be happy and free.
And you can continue to think about this person or perhaps you're feeling so good,
So much momentum that you're able to share more broadly.
You can zoom out.
Maybe think of everyone in your family or circle of friends.
Maybe you're thinking of everyone in your family or everyone in your city or everyone in your country or perhaps all beings everywhere.
May all beings everywhere be safe and protected.
May all beings everywhere be healthy and vital.
May all beings everywhere be happy and free.
Take time to notice what it feels like to be in this vibration of loving kindness.
Perhaps you can hear the purring of my cat nearby and that is a testament of this energy and what you exude when you're in this space.
So know that you can come to this practice at any time.
Know that you can use this practice when you're out in the world,
Sitting in traffic or just doing your daily tasks.
It's here for you to help spread the good feeling internally and all throughout.
Thank you friend for taking the time to practice with me.
Namaste.
