Hello and welcome to the Travel with Meditation podcast.
My name is Pam and I am honored to accompany you on this journey today.
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Please only listen to this podcast if you are in a situation where it is safe for you to potentially fall asleep.
Working fully in the present moment is a precious gift that we can give ourselves.
I invite you to accept this gift along our journey today.
Today we will be practicing a loving kindness meditation.
For this meditation,
It is important to find a comfortable position,
Lying down or sitting comfortably.
To initiate focus and clarity,
Bring your attention and awareness to your belly as you breathe.
Inhale and notice sensations of breath.
Exhale and notice sensations of breath as the belly rises and falls.
Now picture yourself outside a cafe in a cute Christmas town.
It's in New England.
The air is cool,
Crisp and refreshing.
It's something out of a Hallmark movie.
You are holding your favorite hot beverage and it is warming your hands.
It is so easy to breathe.
In and out.
There are flurries in the air and the stars in the sky are twinkling along with the lights displayed in the adorable town square.
The sounds of Christmas carols is faintly heard from a distance as you begin to stroll through the town.
You pass all the displays in the store's windows.
You see some of your favorite childhood toys in the toy store.
The decorations in the holiday store are breathtaking when you look in the window.
The candles,
Stockings,
Bulbs,
Lights,
Bells,
Ribbons fill the whole room.
You now pass a Christmas tree farm.
A vintage red truck advertises the trees as it sits next to a cute snowman.
The smell of pine trees bring back memories from Christmas' past.
Our sense of smell is noted by scientists to bring back vivid memories.
You continue now to the town square.
The sound of the carols are closer now.
You see a gazebo beautifully decorated with white lights and garland.
You notice that there is a spot inside of it to sit,
So you make your way to it.
Once you make it inside the gazebo,
You take a deep breath.
You take in all the feelings of Christmas that you can.
As you think about your favorite memories of Christmas,
You think of connections that you have with others.
Time with family,
Friends,
Or pets.
Memories from Christmas parties at school or work,
Or simply taking in decorations and Christmas music every December.
We will convert this appreciation of Christmas joy to ourselves and to others.
Bring your attention to your heart.
Now,
Imagine your beating heart with thankfulness and warmth.
We will now shift into this practice of joy by bringing to mind someone who we really believe has your best interest in their heart.
Someone who has extended kindness and support to you and whose acceptance touches your heart in a special way.
This could be someone we know or someone from the past.
A friend,
Family member,
Teacher,
Co-worker,
Or pet.
Now,
Think of just one person or pet and bring them to mind.
Picture them sitting right in front of you smiling.
Notice how this image makes you feel calm.
Imagine them sincerely wishing for you to be happy,
Content,
And fulfilled.
Imagine them radiating this towards you in their smile and their eyes.
With your next breath,
Inhale and bring in that intention of positivity.
For a couple more breaths,
Really take in the wish of goodness and joy from this person or pet who cares about you.
Now,
Put this loving kindness and warmth that you are receiving into words.
Imagine that these caring thoughts are what the person or pet you've pictured wants for you and imagine that they are wishing them with you.
Adapt the words to your life and your wishes for it.
I will give you some examples.
May I be healthy physically and mentally.
May my heart know peace.
Take your time and savor these wishes.
Feel how they warm and open your heart.
Repeat them if you like.
Now gently let go of the image of this person or pet.
Notice if in the body there is any emotional residue like feelings of warmth or comfort.
Relax into these feelings for a few breaths.
With this feeling of support and comfort,
We can now extend this joy to others.
Bring to your mind someone in your life who could use a burst of joy.
A friend,
Family member,
Co-worker or acquaintance.
Imagine now that they are vividly sitting right in front of you.
Feel the goodness of this heart connection and feel your mutual thankfulness as you offer your well wishes to this person.
Imagine that they experience happiness and peace when they hear them.
When you are ready,
Say your wishes for this person.
You may repeat them if you like.
As your wishes touch them,
Their hearts and minds are at ease.
Gently release the image of this person.
Simply notice the feelings in your own body associated with wishing goodwill on someone else,
Generating and extending joy.
Let's bring this practice to a close with three long inhales and three long exhales.
If you would like to fall asleep,
Gently doze off now.
When you are ready to return to your day,
Begin to notice the room around you.
When you are ready,
Open your eyes.
Rest in this feeling for a few minutes and remember that you can tap into this feeling whenever you would like.
It doesn't have to be Christmas to be sentimental or to show loving kindness to ourselves and others.
Each day,
Let us spread a little bit of joy.
