Loving Kindness (Violin & Piano Improvisation)

Find a comfortable position,

Either sitting with your feet on the ground or lying down.

And if it feels good to you,

Gently close your eyes.

Come to notice your breath,

Your inhale and your exhale.

Feel the sensation of the air,

Like the wind,

As it enters your nose and fills your body.

See if you can follow the air in and out of your body.

It is completely normal for your mind to wander.

If at any point during this practice,

You notice that your mind is wandering,

Simply notice that you are thinking and come back to your breath.

Meditation is simply that,

The practice of coming back to this moment.

For the next few moments,

Simply watch and feel your inhale and your exhale.

Gentle breathing.

Today,

I will guide you through a powerful practice known as a loving kindness meditation.

Through this practice,

We will create a powerful energy of love and compassion for all beings.

Bring an image of yourself into your mind's eye.

Imagine looking at yourself and repeat the following phrases silently.

May you be happy.

May you be healthy.

May you be at peace.

Repeat this phrase several times while looking at yourself.

Bring an image of a loved one or your favorite pet in your mind's eye.

Imagine looking at this individual or pet and repeat the same phrase silently.

May you be happy.

May you be healthy.

May you be at peace.

Repeat this phrase several times while looking into the eyes of your loved one.

As you offer these words to yourself and to others,

You generate a powerful energy of love and compassion.

Visualize this energy as a golden light surrounding your heart.

Watch as the light of your compassion grows to surround your home and beings within it,

Your town and all beings within it,

Your country and all beings within it.

See this golden light from your heart surrounding our entire planet and all beings on the planet.

As you hold this image,

Gently offer these words to all beings.

May you be happy.

May you be healthy.

May you be at peace.

Repeat these words silently several times as you can see the earth surrounded by your loving golden glow.

For a few moments,

Simply come to realize that you are here.

The poet Rumi once said,

We carry inside us the wonders we seek outside us.

May your practice today remind you of the connection you have to all beings and deepen your compassion and love for others.

When it feels good to you,

Gently bring a little movement into your fingertips and your toes and slowly blink your eyes open.

May you be happy.

May you be at peace.