Greetings,
My name is Nia Harris of Healing Us Evergreen.
Welcome to this loving-kindness meditation.
Get settled in your seat,
Wherever you are.
Bringing your energy and attention to this present moment.
We'll begin with some deep breaths,
Slowly inhaling and exhaling,
Just observing the quality,
The depth of your breath right now.
Settling deeper into your seat,
Allowing yourself to be fully present.
Start to bring your awareness to your heart space or your chest,
Maybe bringing your hands to the heart or middle of the chest area and start to sense the vibration of your heartbeat.
You may actually feel your heartbeat or you may envision this rhythm and as you notice these sensations or see them in your mind's eye,
Start to also see this rhythm,
Feel this rhythm in every being around you,
The plants,
The animals,
The elements.
And then sense this rhythm,
This vibration in the earth beneath you.
Allow this shared heartbeat,
The shared life force to ground you in this meditation to remind you of your interconnectedness with all of creation.
On your next breath,
Look into your heart and bring forth compassion.
This could be compassion for yourself or a loved one or a stranger or someone you cross paths with.
Just hold that compassion at the front of your heart noticing your capacity to hold.
Next look into your heart and bring forth understanding,
Understanding yourself,
Understanding circumstances of someone else,
Understanding of change.
Again just notice your capacity to hold these qualities of the heart.
Lastly bring forth forgiveness,
Forgiveness for yourself,
Forgiveness of wrongdoing,
Forgiveness so you don't have to hold that burden anymore.
Now with compassion,
Understanding and forgiveness at the forefront of your heart space,
Start to feel the expansion of your capacity for loving-kindness,
To connect with the heart and others.
Feel this energy that you've cultivated radiating from all sides of your heart,
In all directions,
Connecting to the heart and others,
Knowing that you are not alone and that love is always there and surrounding you.
Let's take a deep breath into this collective heart space,
Breathing in and exhaling,
Radiating loving-kindness outward towards those that need it,
Towards those that give it and towards yourself.
Seeing this love moving around and within you.
Now with all this love that we've cultivated during our time together,
Let's take one last breath,
Sealing it all in.
Inhale filling up the belly and exhale letting it all go out of the mouth.
Thank you for joining me for this practice.
May you go about the rest of your day or evening filled with love and a sense of connectedness to the heart and others.
Blessings.
