Hello and welcome.
This is a guided meditation designed to support you in cultivating loving-kindness in your own heart,
Not only for others,
But also for yourself.
And perhaps as you practice this over time,
You might find yourself coming into a realization that there is no other,
That in truth,
We are one in spirit,
One life,
One love,
Expressing in a diversity of form.
So I invite you to begin by taking a seated position,
If at all possible,
With your spine upright,
But not rigid.
Relax your shoulders and then gently close your eyes.
Or if you prefer,
Just bring your gaze softly downward toward the floor.
Consciously open your heart,
First by focusing on the sensations in and around your heart center.
And now visualize that that whole area,
What we might call the heart chakra,
Is filled with this emerald green light,
Just radiating from that entire area.
Feel a sense of warmth filling up your chest.
And now begin by generating a kind,
Gentle,
Loving feeling toward yourself.
A sense of warmth.
If you notice any barriers to sending that love toward yourself,
See if you can simply get beneath those barriers.
You don't even have to worry about dissolving them.
Just slide beneath any judgment or self-criticism or shame,
Allowing that light to radiate into all areas of you,
Your being.
Now holding yourself in this light,
I invite you to hear these phrases and speak them silently to yourself.
May I be filled with loving kindness.
May I be happy.
May I be well.
May I be safe.
May I be safe.
May I be peaceful and at ease.
Visualize that light just filling you up,
Bringing that peace and that ease with it.
Now bring to your awareness the image of someone you care about,
Someone you readily feel loving kindness for.
And imagine this emerald green light just surrounding that person's heart.
And then silently to yourself,
May you be filled with loving kindness.
May you be happy.
May you be well.
May you be safe.
May you be safe.
May you be peaceful and at ease.
Visualize that person being filled with this blessing.
Now I invite you to bring to heart and mind an acquaintance,
Someone whom you're rather neutral about.
It could be the clerk you saw at the store today,
A neighbor.
I invite you to send this blessing and see this person filled with light as you send these words.
May you be filled with loving kindness.
May you be happy.
May you be well.
May you be safe.
May you be peaceful and at ease.
Again,
Visualize that person just filled up with light,
Warmed,
Peaceful,
And at ease.
Next,
I invite you to bring to mind and heart someone you find it challenging to send care to,
Challenging to want happiness for.
And as you bring the image of this person to heart and to mind,
I invite you to,
Best you can,
As much as you're willing in this moment,
To send a sense of light,
Warmth toward this person.
Visualizing this person bathed in that green emerald light and then sharing this blessing.
May you be filled with loving kindness.
May you be happy.
May you be well.
May you be safe.
May you be peaceful and at ease.
As much as you're willing,
As much as you can,
Visualizing that person filled with peace and ease.
And now,
I invite you to come to this moment and be a part of this moment.
Now,
Pull back your perspective so that you can picture the entire world all at once.
This whole planet and all beings and folding them in this same green emerald radiance.
And then sending this blessing.
May all beings be filled with loving kindness.
May all beings be happy.
May all beings be well.
May all beings be safe.
May all beings be peaceful and at ease.
May all beings be peaceful and at ease.
Continuing to see the entire world enfolded in light.
Then finally,
Bring your awareness back to yourself.
Notice your body and how it feels in this moment.
Perhaps there's been a shift energetically,
Possibly a warmth in your chest.
I invite you to close with this blessing.
May I be filled with loving kindness.
May I be happy.
May I be well.
May I be safe.
May I be peaceful and at ease.
Slowly bring your awareness back into your body.
Perhaps bringing awareness to your fingers and toes and wiggling them a bit.
Feeling a sense of the energy of the radiance of this loving kindness,
This radiance within yourself.
And then as you begin to slowly open your eyes,
Imagine that you are aglow with loving kindness and naturally,
Effortlessly bring this forth in every movement of the rest of your day.
Namaste.
