Thank you for joining me in this loving kindness meditation.
Let's find our comfortable seat.
Let's make sure our spine is nice and supported.
The crown of your head should be lifting up toward the sky and your sits bones should be rooted into the earth.
And once you're settled,
Just allow your eyes to float close.
Now,
Take a long breath in through your nose.
Open your mouth and let it all go.
Good,
And let's bring our attention to our breath.
As you inhale,
Feel that stomach expand.
And as you exhale,
Let those shoulders drop away from your ears.
Notice how your ribs expand on the in-breath and contract on your out-breath.
Just observe the gentle rise and fall of your breath for a few moments on your own.
As your body accepts its next inhale,
Follow that breath as it drops down into your heart center.
See if you can actually feel your heart beating to the rhythm of your breath.
Notice the sensations of your heart,
The feeling.
And then as you look deeply into your heart,
I want you to see an image of yourself.
And as you see this image of yourself,
I want you to silently repeat after me.
May I be happy.
May I be healthy.
May I be free of all forms of suffering.
May I live my life with grace and ease.
Notice how those words make you feel.
Just breathe into that feeling.
Now as you look deeper into your heart,
I want you to see the image of someone you care about very much.
There's probably a lot of people,
So just pick the first person who comes into your mind and see their face clearly in your mind's eye and silently repeat after me.
May you be happy.
May you be healthy.
May you be free of all forms of suffering.
May you live your life with grace and ease.
Notice how those words resonate with you.
Notice your heart swelling up with love.
Hold the image of this person in your mind's eye a little longer and breathe into the feeling you get when you send love to this person.
Now gently draw your attention back to your heart center and choose an acquaintance.
Maybe it's someone you've recently met.
You might not know them very well yet,
But nonetheless you like them.
So see this person's face in your mind's eye and consider what it is you appreciate about them and then silently repeat to yourself.
May you be happy.
May you be healthy.
May you be free of all forms of suffering.
May you live your life with grace and ease.
Take a moment to notice how your heart has become even more full.
It's expanding to create space for all the well wishes and love you have to give.
So breathe into this feeling of expansion and of love.
Now at the center of your heart,
See the image of a person who has hurt or challenged you.
See their face really clearly now.
Just find one positive quality about them that you can hold on to.
Notice how your body feels when you see this person.
Now silently say to them,
May you be happy.
May you be healthy.
May you be free of all forms of suffering.
May you live your life with grace and ease.
And just breathe.
Notice your body.
Notice your heart.
Notice the space you're creating in your heart for those who challenge you and for those you love.
Now picture a globe.
This globe is full of people,
People you know,
But mostly people you don't know.
These people are from all races and all walks of life.
They experience sadness and joy and suffering and love just like you.
So picture this sea of endless faces and repeat after me.
May you be happy.
May you be healthy.
May you be free from all forms of suffering.
May you live your life with grace and ease.
Good.
Now let's bring your attention back to your body.
One more nice deep inhale.
And as you exhale,
Gently let go of all of it.
When it feels comfortable,
Go ahead and open your eyes.
Notice how you're feeling right now and have a wonderful rest of your day.
Thank you for meditating with me.
