Hello.
My name is Kim and welcome to today's meditation.
I'll be your guide for this loving kindness meditation.
Let's get still.
We come spinning out of nothingness,
Scattering stars like dust.
The stars made a circle and in the middle we dance.
Rumi.
As always,
Find a quiet spot where you won't be disturbed,
In a position sitting or lying down.
Allow your eyes to gently close.
If you wish,
I invite you to put one hand on your heart space and the other on your belly.
Especially for this meditation,
Hands on your heart so you can feel all the love,
All the metta,
All the loving kindness.
Now take a nice,
Long,
Slow,
Deep breath in.
Hold it.
Take an extra breath and now find the natural rhythm of your breath.
Keeping your hands on your heart space.
Wherever the breath is easiest to feel or most pleasant,
Rest your kind attention there.
This is your anchor.
Breathe gently and easily.
Now let's silently begin to offer prayers of loving kindness.
Give each phrase your attention as though you were planting seeds of goodness in the deepest part of your heart,
Opening and letting it go.
Imagine someone you love a lot,
Where love comes easily,
Effortlessly,
And is uncomplicated.
You know that person.
Easy to love.
If it helps,
You can imagine that being as if they were sitting right here in front of you,
Breathing gently,
Right along with you,
Even touching your heart with you.
They can be an ancestor,
A pet,
Whoever you want.
Just someone who is easy to love.
Now begin to repeat this phrase as if it's a mantra.
May you be safe.
Be happy.
Be healthy.
Be at ease.
May you be safe.
Be happy.
Be healthy.
Be at ease.
May you be safe.
Be happy.
Be healthy.
Be at ease.
Be happy.
Be healthy.
Be at ease.
Find your own rhythm.
Now take a few deep breaths and feel your heart breathing,
And give this same loving kindness,
This metta,
This deep love to yourself.
May I be safe.
Be happy.
Be healthy.
Be at ease.
May I be safe.
Be happy.
Be healthy.
Be at ease.
May I be safe.
Be happy.
Be healthy.
Be at ease.
Now expand the circle.
Imagine planet Earth and all of its inhabitants,
And send loving kindness and compassion to all living beings.
Everyone,
People,
Plants,
Animals.
May we be safe.
Be happy.
Be healthy.
Be at ease.
May we be safe.
Be happy.
Be healthy.
Envision the entire world.
Everyone,
May we be safe.
Be happy.
Be healthy.
Be at ease.
Now take a nice long,
Slow,
Deep breath in.
And breathe in beautiful,
Beautiful pink light.
And slowly,
Slowly,
Let it go.
Another nice long,
Slow,
Deep breath in,
And see this beautiful pink light going into your body.
And,
And let it go.
And this time,
As you breathe in this pink light,
And you breathe in basking in the glow of the beautiful pink light all around you,
Say to yourself once more,
May I be safe.
Be happy.
Be healthy.
Be at ease.
Now let's send that to one another.
May you be safe.
Be happy.
Be healthy.
As we come to the end of this meditation,
Take one more slow,
Deep breath in.
Hold it.
Slowly,
Open your eyes.
And whenever you're ready,
Slowly,
Come back.
Feel the love.
We come spinning out of nothingness,
Scattering stars like dust.
The stars made a circle.
And in the middle,
We dance.
