My name is Valerie and I would like to welcome you to this loving kindness meditation.
I invite you to begin in a comfortable seated position or lying down in a comfortable position.
Let's take a couple of breaths together to set a space of openness,
Of kindness,
And of love.
So I invite you to breathe in love and breathe out compassion.
Breathe in love and breathe out empathy.
Breathe in love and breathe out well wishes.
And I invite you to imagine someone who loves you very,
Very much.
Picture that person in your mind's eye and feel the love that is emitting from your heart to that person's heart and from that person's heart to yours.
And allow your circle of love to increase by picturing everyone who has ever loved you and everyone whom you have ever loved.
Picture them around you like angels encircling you with their love and loving kindness and bask in the warmth and love that you are receiving as you are filled and overflowing with love and loving kindness.
And I invite you to bring your awareness back to the person who loves you very much and send to that person all of the love and goodness that you have inside of you as you say to that person,
May you be safe.
May you be happy.
May you be loved.
You can remind yourself of how similar you and this person whom you love and admire are.
And as you speak these words of comfort to them,
They are surrounding you as well with the love of your circle of influence.
Now I invite you to come back to the center of your heart and think of an individual whom you haven't yet had the opportunity to know very well.
And as you picture that person in your mind's eye,
Recite the following phrases with all of the love and goodness that you have inside of you to this individual.
May you be safe.
May you be happy.
May you be loved.
You can remind yourself of how similar you and this person are,
Even though the two of you have not yet had the opportunity to explore the ways in which you are alike.
Because you both want to have peace,
Love,
And an overall sense of well-being in your lives.
And I invite you to come back once again to the center of your heart and think of an individual with whom you have recently argued or have had a challenging time seeing eye to eye in the moment.
And remind yourself that life is a series of moments.
And I invite you to say to this individual,
May you be safe.
May you be happy.
May you be loved.
And I invite you to think of this individual's five-year-old version of themselves and see this five-year-old on a time of great sadness when they were experiencing the first disappointment that shook them to the core of their being.
And picture your five-year-old self comforting their five-year-old.
And you may do so in the full knowledge that comes from a deep inner knowing that children possess because they are so pure and innocent.
And I invite you to give yourself a reminder that on the inside,
We as human beings all want the same things,
Honor,
Dignity,
And love.
And I invite you to come back once more gently to the center of your heart and picture everyone who is inhabiting space on our planet.
As you picture our entire world as a sphere circling in front of you,
I invite you to see if you can mentally picture yourself wrapping your arms around the whole of the universe and sending warmth and love to all creatures whom we encounter in our journey called life by saying to everyone,
May you be safe.
May you be happy.
May you be loved.
Now I invite you to reflect back over all of the people whom you pictured during this loving kindness meditation.
And as we begin to close our time together,
I invite you to take a community breath with me by breathing in through the nose and breathing out through the mouth.
And I invite you to place one hand on your belly and another on your heart as we breathe in together once more.
Breathing in love.
Breathing out empathy.
Breathing in love.
Breathing out compassion.
Breathing in love.
Breathing out well wishes.
And I invite you to carry this breath with you into the rest of your day as we go out into our world together with a renewed sense of comfort,
Of security,
And of love.
And may the light that is within me see,
Honor,
And love the light that is within each of you.
Namaste.
Namaste.
Namaste.
