Hello,
This is David.
We can start today's meditation by taking three slow,
Deep breaths.
Using these breaths to invite a sense of relaxation into the body,
Softening the muscles in our forehead,
Our jaw and tongue,
Softening our shoulders and hands,
Relaxing the muscles in our abdomen and pelvis,
Allowing our whole body to melt into gravity with a spirit of relaxed,
Caring,
Accepting awareness.
And in this practice of radiating loving-kindness,
We can start by either somatically feeling or visualizing a ball of light in the center of our chest,
Our heart region.
We might feel or visualize it pulsing,
Vibrating,
Undulating,
Just this source of light and warmth flowing through your chest.
And then almost using our imagination or just our somatic sense,
We can feel that light moving throughout our entire torso,
Flowing through our arms and hands,
Through our neck and head,
Through our pelvis and legs,
Feeling or visualizing this light flowing like a wave moving through our entire body perhaps with a little smile on your face.
And this light and warmth moving throughout our body,
We could see this as the light of loving-kindness and that we're like a little radiator of love.
So we could imagine radiating this love,
This light and warmth out of our bodies and into the room we're in,
Filling the space between us and the walls,
Touching all four corners of the room,
Radiating light,
And then we could imagine this light,
This care and love being radiated out of this room into the building we're in,
The neighborhood,
Town or city,
This warmth touching all of our friends,
All the people we pass on the street,
All the squirrels and raccoons,
All the oak trees and dandelions,
This love radiating to the entire country we're in,
The entire planet,
To all beings everywhere,
We just radiate outwards this light,
This love,
This care.
If any tension or striving or trying to figure it out has arisen in this meditation,
Take this last little bit to soften,
To allow your whole being to melt,
Relax into gravity,
And to feel or visualize or just know that there is a light within you.
