Hello my friends.
I invite you to join me in any comfortable position for this guided meditation to nurture loving kindness.
Whatever your position of comfort you choose,
I invite you to begin by getting grounded.
Bring awareness to the parts of your body that are connected to the ground,
The earth,
The visualize how you are connected to the earth.
The meditation practice today will flow from awareness of our bodies to a heart centered practice for loving kindness.
Begin with some slow deep breaths as we drop into this moment together because we are interconnected.
We are giving ourselves permission to be still.
Permission to be calm and calm any mind chatter you may have.
Inhale positive energy with a slow deep breath expanding your lungs and your ribcage and exhale anything that needs to be let go.
As we sit in stillness know this is a safe space,
A space free from self-judgment and self-doubt.
Any of those thoughts pop into your head,
This self-criticism,
Let it go.
Exhale and release that type of energy.
Begin a body scan starting with the feet and working our way towards the head.
Scanning your toes,
Your feet,
Your ankles,
Your legs.
How do they feel?
Consciously ask them to relax.
Scan your pelvis,
Hips,
Abdomen and your spine.
Pause and gaze at the whole spinal column.
Can you visualize the vertebra relaxing?
Now move to your chest and all those vital organs inside.
We have an amazing body.
How our vital organs all work together truly is a miracle.
In this position of stillness do you feel a deeper state of relaxation?
Welcome this state of relaxation.
Embrace it.
Now bring awareness to shoulders,
Arms,
Hands and fingers.
Release any tension in these areas.
Let the tension be released as you exhale and ask them to relax.
Now your neck,
Jaw,
Face,
Eyebrows.
Ask your body to soften these areas.
Allow your body to be heavy as you are supported by Mother Earth.
Shifting to your heart space now.
Notice your heart,
The front,
Center,
The back,
Your beautiful beating heart.
The heart is the center of love and kindness,
The source of your power.
Your loving heart vibrates around you and vibrates out your compassionate spirit to bring more attention to your heart space.
You're invited to gently put one hand or both hands on your heart.
As you inhale and exhale,
Visualize the breath being directed to your heart.
This breath energy is flowing as you inhale to the back of your heart and as you exhale this energy moves through your heart and out the front,
Radiating outward.
Visualize this energy moving through your heart,
Flowing with every inhale and every exhale.
Continue this flow and as you inhale from the back of your heart,
Think of the word love and as you exhale radiating from the front of your heart,
Think of the word kindness.
Inhaling love to your heart,
Exhaling kindness.
Visualize your breath flowing from the back of your heart through and out through the front of your heart.
Continue these rounds,
These flows.
Inhaling love,
Loving moving through your heart and exhaling kindness.
Embrace this state of full body relaxation and breathing through your heart space,
Radiating loving kindness.
I thank you for connecting your inner light with me today.
Namaste.
