Go ahead and come to a comfortable seat.
We'll just get right into it and You can lay down sitting bones rooting down Feet are planted if you're sitting in a chair Hands can be up or in your lap And everybody just take a big inhale in through your nose Sigh it out And go ahead and do one more on your own inhaling through your nose Exhale audible sigh And gently close your eyes or you can soften your gaze It's just staring at a single point in front of you Just starting to breathe in through your nose and out through your nose We'll just be doing a loving kindness meditation today This is a meditation that dates back 2,
500 years ago and the purpose of this meditation is to just have appreciation and acceptance for ourselves You can bring one hand to your heart Or both hands and just drawing your attention to your heart Possibly feeling it eat beneath your hands And just sending gratitude to your heart for all the work it's done throughout all these years Now,
Loving kindness is a meditation that we're just wishing ourselves well.
We're not begging,
We're not yearning.
It's kind of like when you're wishing people a happy new year,
We kind of forget to wish ourselves a happy new year.
So the first thing that I want you to repeat after me either out loud or inside just in your head is,
May I have a happy new year May I have a happy new year and let that sink in Now the next set of phrases I want you to repeat Again,
Either out loud or inside your head is,
May I be happy,
May I be healthy,
May I be at peace And again,
You're not begging or yearning,
You're just wishing yourself well Kind of like writing yourself a card May I be happy,
May I be healthy,
May I be at peace Repeat these phrases over and over again and we'll be here in silence for a couple minutes And we'll be here in silence for a couple minutes If you're finding that it's difficult to say these phrases to yourself,
You could imagine yourself as a little child and just visualizing you as a child And you can wish this child,
May I,
May you be at peace,
May you be healthy,
May you be happy And again,
You're not begging or yearning,
You're just wishing yourself well Go ahead and let that go Now bring to mind someone who makes you happy,
Someone who brings you joy as soon as you visualize them And visualize them standing in front of you and with you looking into their eyes,
Wish them,
May you be happy,
May you be healthy,
May you be at peace May you be at peace Repeat this either out loud or inside for about a minute Now start to visualize the entire planet and try to visualize all beings everywhere All beings everywhere need your love and compassion Wish,
Try to encompass all the beings and wishing them well,
Wishing May all beings everywhere be happy,
May all beings everywhere be healthy,
May all beings everywhere be at peace Be here for a minute or so Release any thoughts and start to deepen your breath in through your nose and out through your nose And start to blink your eyes open if they're closed,
Just focusing on the colors in front of you And then coming back to this room Thank you for joining me
