Hello and welcome to The Daily Insight.
My name is Vidya Malabarj and today's meditation focuses on cultivating love and kindness,
Care and ease towards oneself and towards others.
So to begin with,
Let's arrive.
Let's begin to settle down into the body and giving the whole weight of the body up to gravity.
Perhaps taking a few deep breaths and on each out breath,
Coming to rest a little bit more in this moment in this body and giving the whole weight of the body up to gravity,
Feeling into the points of contact between the body and the chair if we're sitting,
The bed if we're lying.
Letting go of all the rushing about and settling,
Breathing,
Feeling into all the movements and sensations of breathing in the whole body.
Feeling the way the whole belly swells a little bit on the in breath and subsides a little bit on the out breath.
Feeling the way the sides of the body expand on the in breath,
Subside on the out breath and allowing the whole back of the body to be breathed.
Sense of the back broadening on the in breath,
Subsiding on the out breath.
The chest expanding on the in breath,
Subsiding.
So seeing if we can feel into the whole torso,
Expanding all directions on the in breath,
Subsiding on the out breath.
So the whole volume of the body opening on the in breath and subsiding.
Allowing the breath to breathe itself.
Seeing if we can let go of interfering with breathing.
Allowing the whole body to be breathed.
And now seeing if we can imbue this breathing with an attitude of kindliness towards all of our experience.
So it's as if the whole body is being massaged by warmth,
By care,
By kindliness with each in breath and with each out breath.
It's a little bit like a summer's breeze being warmed by the warmth of the sun.
The air becomes warmer.
Likewise allowing the breathing in the body to be warmed by the warmth of goodwill towards ourselves.
Seeing if we can care for ourselves the way we would naturally care for a loved one.
We're alive.
We're breathing.
We're human.
We deserve care.
We deserve goodwill.
And now broadening our awareness.
Staying centered and staying grounded but allow the circumference of our awareness to become vast and boundless.
And to include everyone in this world.
We're all breathing in the same way.
We've all got bodies in the same way.
We all struggle in similar ways.
The details are different but the broad process is the same for all of us.
We all long for ease,
Goodwill,
Happiness.
So as we breathe in and out imagining that we're breathing in and out with all of humanity and all of humanity is being bathed in this attitude,
This experience of goodwill,
Of ease and of well wishing.
The in-breath with the out-breath.
And continuing this meditation if you want to.
Otherwise gently bringing it to a close but seeing if we can continue to experience our breathing as kindly,
As infused with goodwill towards ourselves and other people as we re-engage with the activities of our day.
