This is a Meditate IO heartfulness practice called Heartful of Kindness.
The purpose of this meditation is to incline the mind towards opening the heart,
So there's more connection with yourself and others.
We're going to do this by working with three different parts,
An image,
A phrase,
And feelings.
So let's begin.
Taking your formal meditation posture,
Notice what it's like to turn your attention inward,
Allowing your body to relax.
May the body relax,
Straightening your spine towards the sky,
And seeing if your weight can drop a little bit more into the earth.
Checking in with the quality of your attention,
Allowing it to be warm and gentle.
And now calling to mind,
And now calling to mind,
And now calling to mind,
And now calling to mind,
And now calling to mind,
And now calling to mind,
An image of a person that's close to you,
That you generally like and have warm feelings towards.
You don't have to spend a lot of time trying to pick this person,
Just whoever pops up into your mind first.
You can either see them or just invite a felt sense.
And now we're going to begin to send them phrases of your choice,
And now we're going to begin to send them phrases.
May you be happy.
May you be healthy.
May you live with an open heart.
Allowing your attention to gently rest with the anchoring phrases and holding the person in mind.
May you be happy.
May you be healthy.
May you be healthy.
May you live with an open heart.
Noticing what's arising,
Feelings,
Memories,
Associations,
Whatever is happening,
Allow it to inform you,
And then pass away,
Returning again to the person you are.
Let it inform you,
And then pass away,
Returning again to the image of the person,
The felt sense,
And the anchoring phrases.
May you be happy.
May you be healthy.
May you live with an open heart.
Gently dropping the phrases in as you breathe,
At your own pace,
Not necessarily trying to make anything happen,
Just dropping them in and inclining the mind towards opening the heart.
May you be happy.
May you be healthy.
May you be healthy.
May you live with an open heart.
Perhaps you can use this practice as a mirror into what happens when you incline towards opening the heart.
Perhaps it's easy in this moment,
Or maybe there are barriers that are arising,
Difficult emotions and feelings.
Whatever it is,
See if you can allow it to arise,
Inform you,
And pass away,
Keeping at it,
Returning attention to the image,
The felt sense of the person,
And the anchoring phrases.
May you be happy.
May you be healthy.
May you live with an open heart.
May you be happy.
May you be healthy.
May you live with an open heart.
May you be happy.
May you be healthy.
May you live with an open heart.
May you be happy.
May you be healthy.
May you be happy.
May you be healthy.
May you live with an open heart.
May you live with an open heart.
May you live with an open heart.
This becomes more of a baseline for your overall experience,
And this is a form of love.
May you be happy.
May you be healthy.
May you live with an open heart.
May you live with an open heart.
