So today we'll be meditating on loving-kindness.
Make sure that you are in a comfortable meditation position with your back nice and straight.
Just relax.
So the start of every meditation practice,
We use a mindfulness anchor,
And that mindfulness anchor is generally the breath.
So as we sit,
We're just aware of our bodies.
We're aware that every time we inhale,
There's a slight expansion or rising,
And on the exhale there's a gentle falling.
We can just get a feeling,
Maybe a point in our belly or in our chest where we can actually feel this subtle movement of the breath.
And as we relax,
We can reflect on the spirit of gratitude.
Gratitude for ourselves,
For who we are.
We've accomplished so much in our lives already.
Perhaps we've changed the lives of so many people for the better.
Perhaps we very seldom think about all the positive things that we've done for others in our life.
So we just reflect on just getting in touch with that gratitude and loving ourselves,
And just accepting ourselves for who we are.
There may be things that we want to change,
But right now,
Right here,
Sitting in this practice,
Just feel content and happy.
So in order to open up to happiness,
We have to breathe it in.
We can use this practice as a visualization.
We can feel that the air in this place is charged.
It has a spirit of happiness,
A lasting happiness,
A joyous feeling.
So as we breathe in,
We can imagine that we are breathing in this feeling,
This emotion,
And that it starts to spread and move within our being,
Finding the dark spots,
Illuminating ourselves,
All the while keeping the rhythm of your breathing.
But every in-breath,
You're just feeling better,
More positive,
More alive,
Joyful.
There may be things that you feel you would like more of,
Some quality.
And that may be courage,
Strength,
Wisdom.
And feel that it's just so easy.
All you have to do is just breathe it in.
It's here already.
It's in the air.
And on the inhalation,
Whatever quality it is that you want to fill yourself up with right now,
Breathe it in.
Let it fill you.
Maybe your heart is full of resentment.
So then breathe in forgiveness.
If you have anger,
Breathe in compassion.
Imagine what it would be like to be free of any sort of afflictive emotion.
They say that practice makes perfect.
So practice these qualities.
You will perfect it.
Breathing in,
Filling yourself up,
And believing that you have these qualities,
And highlighting them.
Ultimate happiness also comes from caring for others.
And there's so much joy in loving kindness.
So we now think of somebody in our life that is going through a rough time.
It may be a friend,
A family member,
A pet.
And if you're really brave,
Someone who's hurt you perhaps.
But just for today,
Let's do the easy way.
Someone that you care for very much.
Something that they are experiencing that you wish you could help them in some way.
Imagine where they are right now.
Keeping in tune with your breath,
What we are going to do is on the exhalation,
Our focus will be to send them the gift of happiness that we have been focusing on for the last few minutes.
We're going to share that feeling that we have been cultivating with them on the out-breath.
It's gentle breathing.
And if you have a visual mind,
You can imagine that you are breathing light to them,
A healing light,
Something that fills them.
And as we send them the gift,
All of their hopes and dreams are realized.
Perhaps they need healing,
Physical,
Emotional,
Whatever it is they need,
Breathe it out to them,
For them to be happy.
We now turn our attention back to ourselves,
Focusing again on the inhalation,
Filling yourself up,
Recharging,
Tapping into an ocean of inexhaustible good qualities.
It's always available to us.
Just breathe it in and feel that quality,
That joy,
That happiness.
Even by simulating these feelings,
We are told that they will actually grow within us.
So we're training in this,
With every in-breath,
Healing.
Once again,
Thinking of our dear friend that we have chosen today.
And on the exhalation,
We once again send them these gifts,
Whatever it is that they need to be happy,
To be free.
And if you are visualizing the process,
You can see them becoming happier,
Stronger.
As you are breathing,
Observe how this feels in your body.
And now we've done a very important thing for our friend,
And they are free and happy,
And we dissolve the visualization.
As we breathe the inhaling and the exhaling,
We just also rest our attention at our heart center.
Just breathing into the space,
Breathing into the heart,
Breathing through the heart.
We'll just end off with a mini contemplation.
Is anyone a little happier because I came along today?
Did I leave any concrete evidence of my kindness,
Any sign of my love?
Did I try to think of someone I know in a more positive light?
Did I help someone to feel joy,
To laugh,
Or at least to smile?
Have I attempted to remove a little of the rust that is corroding my relationships?
Have I forgiven others for being less than perfect?
Have I forgiven myself?
