Hey there , we're going to meditate today on loving and kindness . This is a great practice to bring inner peace and to express external peace and share it with others , to release tension , to let judgment fall away . It'll be a very cleansing and freeing meditation . You can do it at any time of day . Go ahead and sit comfortably on a cushion or chair with your back straight , and if sitting is physically difficult , feel free to lie down instead . And I want you just to take note of being present in your body and your environment and begin to breathe . Pay attention , take your time , notice how your body accommodates each breath Spacious , open , calm , open , calm , calm . Turn your focus now to your heart and I want you to feel or imagine your beating heart with gratitude and warmth . Go ahead and place your hand there , if that helps , but I want you to conjure a feeling of true gratitude for your heart in your heart . Call to mind a person or pet or someone that you loved , past or present , whose steady love and unconditional acceptance of you has touched your heart in a special way . Allow yourself to experience their loving kindness as if they were right near you , happy for your presence and grateful for you , just as you are . Embody that feeling . Notice how this image eases your body and your mind . Relax into this warm feeling of connection , allow thoughts to arise and evaporate and then come back to your heart . Take your heart , take your time as you continue to translate what you're feeling into words . Again , if helpful , you might imagine that these kind wishing them with you Adapt the words so that they reflect your personal wishes and situation . For example , may I be held in loving kindness , may I be happy and safe , may I be healthy in body and in mind , may I always have enough , may my heart know peace . If you have your own version of the wishes that you'd like to speak into the universe , go ahead and say them at least three times , out loud or in your mind . Savor them , take your time . Take your time . Experience the wonder and wisdom of their ability to warm and open your heart . Next , we're going to bring to mind someone who means a lot to you , someone in whose presence you can relax and be fully appreciated for who you are . Feel the goodness of this heart connection and feel your mutual gratitude . And , as you offer your well wishes to this person , imagine that this person is touched by your words and well wishes and is experiencing happiness and peace as you offer these words . May you be held in loving kindness . Imagine them receiving this message . May you be happy and safe . Feel the connection . May you be healthy in body and in mind . May you always have enough . May your heart know peace . Appreciate the sincerity of the words and feel their ability to warm and open the heart To open your heart and the heart of others .
Speaker 1Next , we're going to bring to mind someone that you've met casually , someone you'd recognize , but that you don't really know Could be someone you see every day , the person who manages the produce department at your grocery store , or a neighbor that you nod to at the mailbox and , as you think of them , wish them well , repeat the same words and imagine that they receive the full benefit of these words . Gone are their aches and pains , vanished are their material worries and concerns about the future . Imagine that , as your wishes touch them , their hearts and minds are at ease . Imagine them receiving this message . May you be held in loving kindness . May you always be happy and safe . May you be healthy in body and in mind . May you always have enough and may your heart know peace .
Speaker 1Now imagine someone that you don't really care for in this moment .
It could be someone that you know personally or someone you know of who triggers you .
Speaker 1You may think of this person as unworthy of your consideration .
Speaker 1As you evoke them in your mind's eye , try to let go of holding on to the anger or frustration or resentment that you feel . It may help to imagine them as if they were very , very young , when they were a young , vulnerable child , before things became so difficult . Tap into how available you are to include them in your well wishes . This is an area that is more difficult , but with an open heart , if you're willing , offer them the same words May you be held in loving kindness . May you be happy and safe , in healthy body and mind . May you always have enough . May your heart know peace . And , as you feel the words and appreciate the words , feel their ability to warm and open your heart .
Speaker 1Finally , include as many people and animals as you can in your wishes , happy or sad , loved or neglected , in good health or in poor health , in all stages of life , without making a particular effort to envision them separately . Simply maintain awareness of the presence of all these beings who share your planet and send them your wishes with a sincere and tender heart . May we all be held in loving kindness . May we all be happy and safe . May we all be healthy in body and in mind . May we all always have enough . May we all know peace in our hearts . Take whatever time you need to feel these sensations and to feel the opening of your heart and the incredible power you have within you . Namaste , my friend .