Loving Kindness Meditation

Welcome,

My name is Olga Borretto.

I thank you for being here to cultivate a little bit of love and kindness.

At this time,

Allow yourself to get comfortable.

Take any necessary movements or adjustments that feel right for your body.

Let's take three collective breaths together.

Take an inhale through your nose,

Feel your body expand.

Exhale through your mouth.

Inhale.

Exhale.

Inhale.

Exhale.

At the bottom of your exhale,

If you'd like,

You can gently close your eyes or simply keep the eyes open with a soft gaze in front of you.

Shift your attention to your breath.

Notice where you feel the rise and fall sensation as you inhale and exhale.

I invite you to bring one hand or both hands over your heart.

Begin to visualize what you look like as though you were looking at yourself in a mirror.

Notice the details,

Large and small.

In your mind,

Repeat after me.

May I be happy.

May I be healthy.

May I be safe.

May I live life with ease.

Take a moment now to visualize someone that you care greatly about,

Whether it's a human or an animal.

Notice what they look like.

Repeat after me.

May you be happy.

May you be healthy.

May you be safe.

May you live life with ease.

Allow yourself to notice any sensations that may be in your body that weren't there before.

Perhaps some warmth,

Tingling,

Feelings of love.

Take an inhale through the nose.

Feel your body expand.

Exhale through the mouth.

And when you're ready,

You can gently open your eyes.

Yeah,

That is good,

Oh boy.

Gerald.