Welcome to this loving-kindness meditation.
I invite you to set up in a comfortable position,
Maybe you're sitting up or lying down,
Taking a moment to allow the body to really settle into a comfortable position so you can keep the body still for the duration of this meditation.
Of course,
If any discomfort arrives,
You're welcome to move the body as you need.
So once you've found your comfortable position,
Taking a moment to feel the body settling into stillness.
With each exhale,
Feel the body grounding down to the surface beneath you.
And taking a moment to bring your awareness to the sounds you can hear outside the room.
Allow your awareness to travel from one sound to the next,
Without judgment,
Without overanalyzing.
And now bringing your awareness to the sounds you can hear inside the room,
One by one.
And now bringing your awareness to the space your body is holding,
The points of contact between the body and the surface beneath you.
Starting to notice the temperature of the air on the skin.
And noticing all the places the clothing touches the body.
Now bringing your awareness to the breath in the body,
Becoming really aware of each inhale and each exhale.
And bringing your awareness into the centre of the heart,
The centre of the chest.
Noticing with each inhale as the chest expands.
And with each exhale as the chest falls.
With each in-breath feeling new energy entering the body.
And with each exhale releasing the old.
And keeping your awareness here at the middle of the heart,
The heart centre,
I invite you to think back to a time when you felt unconditional love or joy.
A time in your life when you felt unconditional love or joy.
Really feeling into this place and cultivating the feelings in the body.
Notice how the heart feels when you take yourself back to this place of unconditional love or joy.
And imagine your heart now being filled with this feeling of love,
This feeling of joy right here in the heart centre.
Letting go now of the memory but holding onto this feeling in the heart.
And imagine this feeling as a bright golden light.
This bright golden light of love filling your heart.
And with each inhale this light is shining brighter.
And with each exhale the light starts to grow bigger.
Inhaling the light shines brighter.
Exhaling the light starts to overflow from the heart centre.
And this golden light of unconditional love starts to flow down the body,
Starting to fill the whole torso.
Inhaling the light shines brighter as you exhale,
This golden light of unconditional love is filling through the pelvis into the belly.
Inhaling growing brighter,
Exhale expanding,
This time expanding all the way through into the whole chest.
So the whole upper body now is filled with this golden light.
Inhaling it shines brighter,
On the next exhale it starts to overflow down the right leg.
Unconditional love,
Golden light travelling all the way to the tips of the right toes.
Inhaling it shines brighter and on the next exhale it travels all the way down the left leg,
Filling every inch of the leg,
All the way into the tips of the left toes.
Inhaling the light shines brighter and this time as you exhale you feel the light filling from the tips of the toes,
Through the legs,
Through the belly,
The chest and down into the right arm,
All the way to the tips of the right fingers.
And next time the light expands it travels all the way down the left arm,
Through to the left fingers.
Inhaling the light shines brighter,
Exhale you feel it expanding through the body.
And next time it expands it continues to overflow,
Filling up through the neck,
The jaw,
All the way into the crown of the head and the tips of the ears.
And with each breath this light,
This golden light of love is shining brighter,
Filling your whole being,
All the way into the tips of your toes,
The tips of your fingers,
The tips of the ears and the tips of the nose.
Feel your whole being filled with unconditional love.
And now giving love and acceptance to that aspect you may judge or are critical towards.
Love every aspect of yourself as your temple.
And if self-healing is what is needed today,
Keep filling yourself with unconditional love.
If you're feeling complete,
I invite you to send some of this overflowing love to loved ones.
Sending love to family,
Intimate relationships and partners,
Friends,
Pets,
Departed souls.
Sending love to all beings everywhere.
May all beings everywhere be happy and at peace and free from the causes of their suffering.
Now think about a person in your life that may be causing you pain or difficulties and try to understand that they are truly in pain and suffering to act against their true nature of love and compassion.
And in your understanding and love,
Send them forgiveness and love and hope that they may be happy and at peace.
Now sending love to difficult places and difficult situations,
To war zones,
Places of distress,
To those who are without food,
Without a home,
To those who suffer from violence or abuse.
May all beings everywhere be free from pain and the causes of their pain and suffering.
Send love now to the Earth,
Mother Nature,
Its creatures,
The stars,
Planets and the cosmos.
May they all be happy and at peace.
Now bringing this love back to yourself,
Feel your whole being filled with love.
Feel this love,
Tenderness and kindness extending out to all directions.
May all beings everywhere be at peace and in happiness and may they be free from the causes of their suffering.
Starting to deepen the breath,
Becoming connected to the breath once more.
And know that this feeling of love always resides within you and you're free to take it with you through the rest of your day.
