Begin by bringing yourself into a comfortable position.
Here,
You're welcome to be seated.
You can lie down,
Get super cozy.
Or you could even practice this one while walking or wandering your garden.
Wherever you choose to be,
Start to let your fidgets go.
And then take a deep inhale.
And as you exhale,
If it's okay to do so,
Gently close your eyes.
If you're keeping your eyes open,
Just keep a soft gaze,
Perhaps steady than that one space.
Always remember to do whatever feels most comfortable for you.
And as always,
Take a few deep breaths here.
Take a nice big breath in.
Take a big,
Big breath out.
Do that one more time.
Take a deep inhale.
And a long,
Slow,
Deep exhale.
Now the next time you inhale,
I want you to pull in from the base of your pelvic floor.
Imagine squeezing or stopping the flow of urine.
And squeeze,
Squeeze,
Squeeze as you inhale.
And just keep squeezing in your body all the way up through your abdomen,
Through your chest,
All the way up through to your head.
And then just hold your breath.
And exhale.
Release it out.
And let's do that two more times.
So as you inhale,
Kind of squeeze,
And then just gently,
Compassionately guide and pull that squeeze in and up,
Up,
Up,
Up,
Up,
Opening up the channel.
And then we hold.
And release it.
Let it go.
One more deep,
Deep inhale,
Squeeze.
Hold.
And release.
We're going to move into a meditation focused on loving kindness.
If you want to tap a little bit on your chest or visualize a warm radiant light glowing from your heart space,
Feel free to do that.
As you continue to breathe deeply here,
Though,
Bring to mind someone that you deeply care about,
Someone who brings you joy,
They contribute to your happiness.
It can be a family member,
A friend,
Or even a beloved pet.
Visualize this person standing right before you,
Bathed in that,
Maybe that warm,
Right,
That same warm,
Radiant light that surrounds your heart.
Share it with them.
And then feel that,
Just this sense of flowing,
This sense of loving connection,
Of appreciation.
Feel it flowing from your heart to theirs.
And then either silently or out loud,
Your choice.
Repeat the following phrases,
Directing them towards this person in front of you.
May you be happy.
May you be healthy.
May you be safe.
May you be at peace.
May you be happy.
May you be healthy.
May you be safe.
May you be at peace.
May you be happy.
May you be healthy.
May you be safe.
May you be at peace.
With each repetition of these phrases,
Feel love and compassion.
Feel it in your heart and feel it growing stronger.
And then see it enveloping this person in front of you in like a cocoon of warmth and positivity.
And then bring to mind someone that you're kind of neutral with.
Someone that you,
Maybe you just see them,
You don't really know them,
You don't have hard feelings or any feelings towards them,
Just kind of neutral,
Perhaps.
And then silently again,
Or aloud,
Repeat the following phrases.
As you see this person standing right before you,
Just with their open heart,
They're open,
They're willing to receive love.
So let's share some with them.
May you be happy.
May you be healthy.
May you be safe.
May you be at peace.
May you be happy.
May you be healthy.
May you be safe.
May you be at peace.
May you be happy.
May you be healthy.
May you be safe.
May you be at peace.
And then again,
See yourself.
Feel the love and compassion in your heart again growing stronger and stronger.
And then just see it radiating out almost like threads or a tether connecting you to this person in front of you.
And let it envelop them in a cocoon again of warmth,
Positivity.
And then now bring to mind someone that you may have difficulties with.
Someone that you may feel resentment or anger towards.
And visualize this person standing right in front of you with an open heart and a willingness to receive love.
And allow yourself to let go of any negative feelings or judgments you may be holding on to.
And instead,
Right,
Offer this person forgiveness and compassion for what we hold is what we feel.
And then by holding this person in your awareness,
Again,
We will silently or aloud repeat the same phrases.
May you be happy.
May you be healthy.
May you be safe.
May you be at peace.
May you be happy.
May you be healthy.
May you be safe.
May you be at peace.
May you be happy.
May you be healthy.
May you be safe.
May you be at peace.
There,
That's it.
Open your heart.
Yes,
Good.
Now,
Expand your awareness to include all beings.
We're going to extend loving kindness to every living being on the planet,
Yourself included.
Visualize the warm radiant light of your heart spreading outward.
See it touching the hearts of all beings everywhere.
And then once more,
Repeat the following phrases directed towards all these incredible,
Beautiful beings.
May all beings be happy.
May all beings be healthy.
May all beings be safe.
May all beings be at peace.
May all beings be happy.
May all beings be healthy.
May all beings be safe.
May all beings be at peace.
May all beings be happy.
May all beings be healthy.
May all beings be safe.
May all beings be at peace.
Feel a sense of interconnectedness and unity as you send out these wishes of love,
Of compassion,
And you allow them to radiate to the entire world.
Take a few moments to bask in this state of loving kindness,
Knowing that by cultivating love and compassion within yourself,
You are actively contributing to the healing and well-being of all beings on this planet.
And when you're ready,
Gently bring your awareness back.
Wiggle your fingers,
Your toes.
Start to deepen your breath.
And then slowly open your eyes and reconnect back to the space where you're in.
Take one more moment to reflect on your experience here.
As always,
If you feel called to journal,
Grab your journal,
Write some stuff down.
And enjoy carrying this sense of loving kindness and compassion with you as you go about the rest of your day.
