Gratitude & Loving Kindness Meditation

Hello,

My name is Delphine and I will guide you through a gratitude and loving-kindness meditation.

Sit back,

Relax,

Gently close your eyes and allow yourself to be guided.

Find a comfortable seat and bring your attention to the front of your body.

Notice how the front of your body moves as your body breathes in and out.

Notice how this is happening without you needing to do anything about it.

Allow the breath to breathe you.

And now bring your attention to the center of your chest,

Something we also call the heart center.

We're going to connect your mind to your heart today through a very simple exercise developed by the HeartMath Institute.

Gonna breathe in,

Gratitude,

Exhale,

Generosity.

Inhale,

Gratitude,

Exhale,

Generosity.

Inhale,

Gratitude,

Exhale,

Generosity.

Inhale,

Gratitude,

Exhale,

Generosity.

Keep going at your own rhythm.

Inhale,

Gratitude,

Exhale,

Generosity.

As you inhale,

Fill your chest,

Fill your heart.

As you exhale,

Expand your field of generosity beyond your body into space.

And notice what happens underneath your skin.

Might be something,

Might be nothing.

Be aware of your experience.

And from here,

Let's move into a loving kindness practice.

In your head,

Silently repeat after me.

May all beings be happy.

May all beings share my peace.

May all beings share my virtue.

May all beings be happy.

May all beings be loved.

May I be loved.

May I be happy.

May I have peace.

May all beings be happy.

May all beings share my peace.

May all beings share my virtues.

May all beings be happy.

Notice if your heart or your inner self is smiling or something else.

Notice your state right now in this moment.

Can you appreciate this moment and the people in your life and wish them happiness?

My invitation to you is to stay in this state for as long as you can.

Notice the sounds around you,

The taste in your mouth,

Any smell you smell.

Wiggle your fingers and toes and feel the touch and gently blink your eyes open.

My name is Delphine and thank you for sharing your practice with me today.