Find a comfortable position.
With your head,
Neck,
And spine straight.
Relax your body.
But remain alert.
Allow your eyes to softly close.
Or gaze on down past your nose in a soft focus.
You might want to take a nice,
Deep,
Full breath in.
And let it out.
Taking another full,
Deep and cleansing breath.
And letting it out with a sigh.
And then breathing in whatever way feels good to you.
Finding your breath in your body.
You can use your breath as an anchor as we move forward.
Or if you're a seasoned meditator,
You can use whatever anchor works for you.
Sounds,
Physical sensations.
And as you continue to focus on your anchor,
I'll use the word BREATH.
Finding your breath in your body.
And when your mind wanders away,
That's perfectly okay.
Just notice where it went.
And gently without judgment bring it back.
To your breath or your anchor.
Sometimes you might have to do this multiple times and that's okay.
And as you focus on your breath.
Allowing yourself to fully settle in.
To the rhythm of your breathing.
Noticing the rise and the fall.
Of your body as you breathe.
And as you breathe,
Shifting your awareness.
To your body.
Noticing any physical sensations.
That are asking for your attention.
And noticing them.
With gentle curiosity and non-judgment.
And perhaps imagining that you can send.
The gentle warmth of your breath.
To anything that needs your attention.
Noticing your feet.
The physical sensations in your feet.
And noticing your hands and the physical sensations in your hands.
And just allowing your body to be however it wants to be right now.
And in this practice of loving-kindness.
Perhaps placing a hand on your heart or your cheek,
Or in some way that demonstrates love and care towards yourself.
Or if that's hard and some days it is.
Perhaps just knowing that there's someone who loves and cares for you.
And imagining them.
Sending that loving-kindness toward you.
And then if you'd like to,
You can repeat these phrases that I'm going to say.
Or you can repeat phrases of your own.
May I be peaceful.
May I feel loved.
May I experience happiness.
May I suffer less.
May I experience joy.
May I learn to accept myself just as I am.
And then bringing to mind that person or being.
Whom you love and that loves you.
And saying these phrases to them.
May you feel peaceful.
May you feel loved.
May you experience happiness.
May you suffer less.
May you experience joy.
May you learn to love yourself just as you are.
And then adding to your circle some acquaintances or some distant friends.
Inviting them in.
May we be peaceful.
May we feel love.
May we experience happiness.
May we suffer less.
May we experience joy.
May we learn to accept ourselves and each other just as we are.
And then bringing into the circle someone with whom you might have a difficult relationship.
Or at least a prickly one.
May we all be peaceful.
Maybe y'all experience happiness.
May we all feel loved.
May we all suffer less.
May we all learn to accept ourselves and each other just as we are.
And then broadening your circle.
To include all beings all over the Earth.
May all beings experience peace.
May all beings experience happiness.
May all beings suffer less.
May all beings experience joy.
May all beings learn to accept themselves and each other just as they are.
And now releasing the circle in your mind.
Allowing your hand to fall gently back in your lap.
Returning your attention to your breath.
In your body.
Finding it once again.
In the rise and the fall.
Gathering up.
Any of the feelings.
That you noticed.
During this loving-kindness meditation.
Just noticing.
The shoe.
If there was one.
From when you started.
The meditation right now.
And when we end it.
And taking one deep breath in.
And letting it out.
And then gently giving your body a little stretch.
And fluttering your eyes open.
And taking the moment.
To look around and take in your surroundings.
Bringing some thankfulness and gratitude.
Into your practice today.
I'm Kelly Dennis.
Thank you for meditating with me today.
