Welcome back for another guided meditation.
Today we'll be working with a loving kindness meditation,
Focusing on turning it back on ourselves,
Loving ourselves.
As always,
Find your comfortable seat,
Whether that's on a chair,
On a cushion,
On the floor,
Wherever you feel most comfortable,
Wherever you can be still,
Remember you can't get this wrong.
Move around as much as you need,
But once you find that place,
Settle in.
Start to notice your anchor,
Whether that's your breath,
Your belly moving up and down,
Or maybe you just notice that gentle pull of gravity towards the earth.
Whatever you've chosen,
Amazing.
Know,
If you feel yourself getting drawn away,
You have that anchor to bring you back.
Once you have that,
Once you feel comfortable and still,
Start to picture yourself sitting in a room,
Any room,
Just one in which you feel comfortable and safe,
Where you feel as though you belong.
Once you feel yourself in that space,
Start to picture sitting across from you a being,
One that you truly love when you hear those words,
It's who you think of.
Something that to your depths,
You feel love,
Compassion,
Kindness,
Caring.
It can be a partner,
A child,
A parent,
A friend,
Or even a pet,
A dog,
A cat,
A parrot.
It doesn't matter as long as this being is one that you truly care for,
That you truly love.
As you envision this being sitting across from you,
Start to gaze into their eyes,
Soft,
Gentle gaze.
Notice them fully,
All of the little details but also as a whole.
And then start to express to them just what they mean to you,
How much you love them,
How much you care for them,
How important they are to you.
And this expression of love,
It doesn't have to be verbal,
It can be a look or a gesture.
As long as that expression is pure and you know that they understand.
Take your time with this,
There's no rush.
Once you feel as though your message has been received,
Your expressions of love have been felt,
Start to bring your attention back to this being's eyes.
Start to journey deeper and deeper,
Until eventually you find yourself behind those eyes,
Looking back at yourself from the perspective of this other being.
You're now seeing yourself the way they see you.
And just as before,
Start to express those same feelings of love and compassion,
Kindness and care.
Except now they're coming from this other being back towards you,
You're just seeing it from their perspective.
Just observing the expression,
Witnessing the gesture bringing this other being back towards you.
Stay under this warm blanket of love and compassion as long as you need.
Stay under this blanket of love and compassion as long as you need.
But I want to leave something with you,
Just bring it into your awareness.
That everything you've felt,
Everything you experienced in this practice,
Is experienced by everyone else who does it with you.
We're all not only capable of these deep,
Beautiful,
Powerful feelings of love and connection,
But we're worthy of them too.
So just take a few moments in that space,
In that awareness.
We're all capable,
We're all worthy,
Not just of giving love but also of receiving it.
Stay for as long as you need.
When you're ready to move off with the rest of your day,
Just take a little bow of your head.
Know that everything you experienced in this practice and inside of you is always available.
Thank you guys,
See you next time.
