So this will be a 15-minute guided loving-kindness meditation.
So just starting to find a comfortable seat.
If you feel awake enough,
You're welcome to lay down as long as you won't fall asleep.
And we'll start with just starting to notice where we can feel the breath in the body.
Maybe you can feel your breath easiest in the abdomen.
Maybe you can feel your breath best in your chest.
Or maybe it's easiest to feel the breath in and out of the nose.
Maybe you can feel the slight cooling of the inhale through the nose.
And feel the slight warmth on the exhale of the nose.
Just taking a few breaths here to simply notice where it's easiest to feel the breath.
And when you feel ready,
You can start to bring to mind someone whom the moment you think of them,
You feel some joy,
Some happiness.
It can be a friend,
A close relative,
Even a pet or a child.
Someone with not too complicated a relationship,
But simply the moment you think of them,
You feel some happiness,
Some joy.
And when you find this person or this being,
Starting to call them to mind,
Imagining that they're right in front of you right now.
And just starting to notice maybe what's happening in your body.
When I think of my person,
A smile comes to my face.
My chest feels a little bit more open,
It's a little bit easier to breathe.
And I have this vague sense of warmth in my chest,
In my heart.
So simply tuning in to notice what's happening in your body.
When you bring this person to mind,
Call them in front of you.
Just noticing that.
And then we're going to start to have this feeling,
This feeling of loving kindness that this person helped you cultivate.
We're going to start to send this loving kindness to this person using my words or your own.
You can say,
May you be safe from inner and outer harm.
May you be free from guilt,
Shame and hatred.
May you enjoy physical and mental well-being.
And may you live with the ease of an open heart.
And just having a sense of this loving kindness coming from your heart to theirs.
And now this next part is not as easy to do sometimes.
But starting to imagine now they're sending this loving kindness back to you.
And notice if it feels okay to receive this.
Now they're wishing you well.
May you be safe from inner and outer harm.
May you be free from guilt,
Shame and hatred.
May you enjoy physical and mental well-being.
And may you live with the ease of an open heart.
Just allowing their words,
Their loving kindness to come from them to you.
And then finally,
We're going to imagine this loving kindness in our heart.
Starting to expand outwards.
Going all the way down through our toes,
All the way out through our hands,
The top of our head.
And even imagining it as a white warm light filling you up from the inside out.
And if it feels comfortable,
We're going to start to send this loving kindness from you to you.
And so now you're wishing yourself well.
May I be safe from inner and outer harm.
May I be free from guilt,
Shame and hatred.
May I enjoy physical and mental well-being.
May I live with the ease of an open heart.
And may I be awakened to my true nature,
Which is an inexhaustible source of love,
Compassion and wisdom.
I'm just taking a few moments here.
Just really allowing and letting this white light fill you up from the inside out.
And then you can start to imagine that you have so much loving kindness,
That your cup is so full,
That it starts to overspill.
And now we can send this loving kindness to others.
Maybe first sending this to people around you,
Anyone in your home or building that you're in,
Or even neighborhood.
And then starting to outstretch this even more to your whole city,
If it feels possible.
Maybe even your whole state.
Wishing all those this loving kindness.
And then beginning to call to mind any friends or family.
And starting to wish them well.
Wishing them to be safe,
To be free from guilt,
Shame and hatred.
Wishing them to enjoy physical and mental well-being.
Wishing them to live with the ease of an open heart.
And as you send that to your family,
Your close friends,
Those that mean a lot to you in your life.
Then maybe starting to think of those people in your life that you may struggle with,
Or that are challenging for you.
But they are as equally deserving of this loving kindness.
So if it feels comfortable,
Wishing that they may be safe.
Wishing that they may be free from guilt,
Shame or hatred.
Wishing that they live with the ease of an open heart.
And then finally,
Starting to call to mind those in your life that are having a difficult time.
Anyone who you know is struggling that you care for.
It may be someone close to you.
It may be someone a little bit removed.
It can even be groups in the news.
Any of the many things going on in the news these days.
And starting to wish these people well.
May they be safe from inner and outer harm.
May they be free from guilt,
Shame and hatred.
May they enjoy physical and mental well-being.
May they live with the ease of an open heart.
Just taking a few breaths here.
Really sending this loving kindness,
This warm white light to these people who are struggling.
Anyone who is facing a challenging time.
And then finally,
Starting to see how many people you can encapsulate in this loving kindness energy.
This warm white light.
Maybe sending it truly out to as far as you can reach.
Maybe to every being on this planet.
Everyone on this earth.
Those that you like,
Those that you don't like.
But everyone,
Every being that is worthy of love.
And so just allowing this light to fill up the planet.
Thinking that if we all had this loving kindness,
This ease of an open heart,
How different our world would look.
And so now for the last time,
We'll wish everyone well.
May we all be safe from inner and outer harm.
May we all be free from guilt,
Shame and hatred.
May we all enjoy physical and mental well-being.
May we all live with the ease of an open heart.
And may we be awakened to our true nature,
Which is an inexhaustible source of love,
Compassion and wisdom.
Just taking a breath or two here.
Allowing this loving kindness to just be.
And maybe taking one last deep inhale here.
And a last deep exhale.
And then slowly letting this light come back to you.
Letting it slowly come back into your body.
And maybe rest in your heart.
Or in your chest.
And for these last few breaths here,
Can you allow yourself and your body to really get to know this feeling,
Memorize this feeling.
And something that is accessible at any time.
So allowing your mind and your body to know this feeling for these last few breaths.
Letting the loving kindness rest in your heart.
And then slowly beginning to notice where your breath has gone.
Maybe noticing if it's still easiest to feel it in the belly.
Is it easier to notice it in the chest?
Or maybe it's easiest to notice it coming in and out of the nose.
And just taking the last few breaths here.
And when you feel ready,
Slowly beginning to wiggle your toes,
Move your fingers around.
Maybe take some light,
Gentle stretches.
And when you feel ready to open the eyes,
You're welcome to do so.
Maybe just taking a moment to look around your space.
Thank you so much for practicing with me today.
