Hello,
I'm Kelly and I will be guiding you in a loving kindness visualization that I came up with especially for our times of being in pandemic and lockdowns that have ensued because a lot of us are missing loved ones and missing in real life connection.
Just get comfortable you can stay seated or even lie down if you want.
Just relax into the moment.
Let's take a few deep breaths putting our hands gently in our lap and close your eyes.
Take a deep inhale with me and exhale with an open mouth releasing any tension you're feeling in this moment.
Another deep inhale and exhale.
One more deep inhale and release letting out every last bit of air and you can return to your normal flow of breath.
This natural state and just imagine you're sitting on a picnic blanket in the grass and you have your face up to the sun and you can feel the warmth of the sun on your face and it feels so good after a long winter.
Just imagine that warmth that light just entering through the top of your head and just starts to fill and coat every inch of your body your scalp your eyes and your head around your ears and your nose your mouth your cheeks does this light starts to coach you just feel all of those parts of your body just relax and surrender to the moment.
Moves down through your neck and your shoulders your arms all the way to your fingertips down into your chest and your back your rest of your torso and your hips and pelvic area the light and the warmth just keeps filling flowing down to your thighs and your knees your shins your ankles and your feet all the way to the tips of your toes and you're sitting there just feeling this warmth envelop you and I want you to imagine walking towards you some version of yourself might be a wiser version or more contented version might even be a child version of you and imagine them walking up to you and you see yourself and they give you this huge embrace maybe they hold your cheeks in their hands and just feel this immense feeling of love and kindness and understanding feeling of being loved and seen and you say with each other may I feel happy may I feel safe may I feel free from suffering may I live my life with ease may I be happy may I be safe may I be free from suffering may I live my life with ease this wise version of you gives you a hug a loving squeeze of your shoulder maybe and wishes you well and now coming down the path you see someone or even a group of people you absolutely adore they bring joy to you the moment you see their face and they're coming towards you smiles on their faces maybe it's parents or siblings or a friend or your children they walk up to you giving you hugs you exchange some laughter they sit down next to you and you're just basking in the joy of this moment being present with your loved ones and still feeling the warmth of the sun on your face and you send them each this feeling of loving kindness and warmth may you be happy may you be safe may you be free from suffering may you live your life with ease you're still sitting there enjoying the chatter of your loved ones in the background and on the path passing by you see someone from your community someone you don't really know very well but you see them in your daily life it could be a postman or your cashier at your local grocery store someone you pass by on a daily walk I want you to think of them and picture them and send them some loving kindness may you be happy may you be safe may you be free from suffering may you live your life with ease may give you a little look as they continue to walk by and you exchange a smile now coming down the path you notice someone that maybe recently you've had a bit of conflict with maybe had a disagreement or not seen eye to eye on something and struggled to communicate whatever you can muster we'll take a moment to acknowledge this struggle and that at our core we're all still human and we all still make mistakes and send them some loving kindness whatever degree you can muster may you be happy may you be safe may you be free from suffering may you live your life with ease and now imagine sending this warmth this loving kindness this light that's infused in your body out to the world to your community as far as you can send it as far as you want to send it just letting it pour all over may all beings everywhere be happy may all beings everywhere be safe may all beings everywhere be free from suffering may all beings everywhere live their lives with ease and then once again turn inward reconnecting with that warmth and that light that is flowing through your body may I be happy may I be safe may I be free from suffering may I live my life with ease may you take this loving kindness presence and warmth into the rest of your day start to come back to the room noticing the feeling of the clothes and your body seat beneath you the tingling in your fingers and your toes and the sounds outside when you're ready you can open your eyes
