And beginning this love and kindness meditation by positioning your body in any way that feels right for you.
Perhaps moving whilst you get into position.
Think that allows you to relax and ease into your body.
Whether you're sitting or you've chosen to lie down.
Just making sure that your spine is straight.
That you are warm and comfortable.
And if it feels okay for you gently closing down your eyes.
Or softly lowering the gaze to a spot out in front of you.
And starting by maybe placing your hands upon your belly.
Or one on your heart space and one on your belly.
Feeling the warmth of your hands on your body.
Feeling the soothing.
Nurturing feel of touch.
Telling your body it's time to relax now.
That this is a time for healing.
This is a time for healing.
Taking a deep inhale down into your belly.
And releasing exhale out of your mouth.
Taking another inhale deep into your belly.
Using the exhale to release and let go.
Arriving and relaxing into your body.
Returning to your normal breath.
You may like to keep your hands on your body.
Or place them anywhere that feels comfortable for you.
And just tuning your awareness into your body.
The top of your head.
All the muscles in your face.
The sides of your head.
Your neck and shoulders.
Releasing and relaxing into your body.
Your arms,
Wrists and hands.
And your back.
Your belly soft.
Relaxing into your body.
Sitting bones and thighs relax.
Knees and legs relax.
And ankles and feet.
Letting go.
From your feet to the top of your head.
Whole body relax.
Melting and dissolving.
Soothing and warming.
Bringing your whole awareness.
Your whole beautiful awareness to your heart centre.
And feeling the flow of your breath gently.
Exhaling and exhaling.
Noticing how with the exhale.
You can use it to release and relax into your body more and more.
And noticing how the exhale naturally.
May expand to be just a little bit longer than the inhale.
Releasing and letting go.
Melting and dissolving into your body.
And noticing how there may be a natural pause at the end of your exhale.
Before the breath turns round to flow inwards again.
In its natural rhythm.
In and out.
In your mind's eye.
Recalling a person or perhaps a pet.
To be your support throughout this meditation.
This person may be someone that is alive.
Or someone that is no longer here.
That they are someone that is easy to love.
Where when you think of them love beams out of you.
From every cell of your heart and soul.
Someone that lights up every cell in your being.
Where joy flows easily between you both.
And there is so much love there.
And recalling this person or animal.
Noticing the feeling of love and joy that they bring.
And how this feels in your heart space.
Boundless and endless love and joy.
Always there for you when you need it.
Love and joy swelling in your heart space.
Letting that feeling submerge into your whole being.
Love and joy.
And with this feeling of deep love.
Allowing that to come inwards.
Into your heart.
And into your body.
As you say to yourself.
May I be happy.
May I be healthy.
May I be safe.
May I be at peace.
Letting those words sink into your being.
Bringing to your mind's eye now.
A person or a group of people that are close to you.
People that you really love and care for.
And saying to them.
May you be happy.
May you be healthy.
May you be safe.
May you be at peace.
And with that feeling of love and joy still present in your heart space.
Opening that love and joy outwards.
And bringing to mind.
A community.
A group of people.
Or a country that needs this love.
And support at this moment.
A group of people that feel important to you in this moment.
And extending that love and warmth and joy outwards.
As you say.
May you be happy.
May you be healthy.
May you be safe.
May you be at peace.
And holding that group of people in your heart space.
With love.
And kindness.
And as we expand further outwards.
To include all living beings including ourselves.
As we say.
May we be happy.
May we be healthy.
May we be safe.
May we be at peace.
Love.
Kindness and compassion for yourself.
All living beings.
Tenderly held in your awareness,
In your heart.
They're not there already,
Placing your hands on your body.
If that feels okay.
And staying with this love for all beings.
And for the community and group of people that need this love right now.
Holding them and that feeling of love in your heart for a few moments.
And if your mind wanders.
Gently returning to the feeling of peaceful love that you have created.
And when you are ready.
Sending that love.
Spreading it like fairy dust over the entire world.
From your heart space.
To the heart of all living beings.
We are all connected.
We are all one.
Wishing peace and love.
For all living beings.
And thanking your support person or animal.
That was with you throughout this meditation.
And staying in this space of peaceful stillness and love for as long as you need.
Breathing love in.
Breathing love out.
Namaste.
