Hi, my name is Lauren and today we’re going to continue with part three of our series on finding joy.
Today’s meditation is on loving kindness, and we’re going to let our loving kindness focus be ourselves. So working on the joy of self love and self acceptance. Let’s begin as usual by finding a comfortable seated or lying position.
Letting your eyes relax. And let’s let our mouth relax and be close today.
Your chin tilting slightly down feeling the support of your neck, just holding your head without having this. Letting your shoulders relax down your back.
Let’s take a few moments to bring our attention to our breath. As we inhale, exhale is taking a little time to settle into the rhythm of our breath today.
Taking a few mindful breaths here as we sit, watching the inhale and the exhale. Noticing if your breath becomes slightly mechanical or awkward and letting our noticing muscles just observe that sensation not trying to force any relaxation but just accepting a gentle calmness as we sit and observe the breath.
Let’s feel that sensation of calmness or contentedness building in our chest and expanding through our torso through our limb and across our body as we breathe.
Inhale and feel that sensation of joy building in your chest again. Exhale and feel any tension dissolve as that feeling of joy spreads throughout your body.
When your mind begins to wander, gently return your attention to the breath.
Let’s begin to slow our breath. So slightly, creeping in just a little bit slower and deeper this time. Feeling the sensation of calmness and joy expanding in your chest as you inhale and exhale.
Let’s bring our attention to our focus today of loving kindness meditation. We’re going to work on self love and self compassion first, as the relationship that we have with ourselves is the most important relationship that we’ll have in our lives.
And what we feel about ourselves is the basis for how we treat others. Our self love radiates from us as we go through our lives, reaching our family, our friends, our children. Our love for ourselves affects strangers on the street and eventually all the beings in the world.
So let’s repeat a couple phrases today either to yourself silently or out loud if you prefer. May I be well? May I be happy? May I be safe? May I be well? May I be happy? May I be safe? May I be well? May I be happy? May I be safe? Happy well, may I be happy? May I be safe?
Sitting with those phrases for just a moment, repeating them to yourself. Happy well, may I be happy? May I be safe. Feeling that sensation of joy feeling your chest. Let that feeling expand and spread throughout your body as you exhale.
Inhale. Feeling that building pressure of joy, bubbling happiness in your chest. Feeling that sensation of contentedness spreading throughout your body as you breathe, knowing that you are happy, knowing that you are well. Knowing that you are saying.
May I be kind, may I be patient? May I be gentle. May I be kind, man Be patient. May I be gentle. Be kind, may I be patient? May I be gentle. May I be kind May I be patient? May I be sitting with those phrases for a moment just repeating them to yourself. May I be kind May I be patient? May I be gentle.
Inhaling deeply again, feeling that sensation of contentedness fill your chest letting that feeling expand and spread throughout your body as you exhale. Inhale and feel that building pressure of joy in your chest. That bubbling happiness.
Feel that sensation spreading throughout your body is up knowing that you are kind, knowing that your patient, knowing that you’re gentle inhaling and exhaling as we rest here. Feeling a gentle acceptance of ourselves and our phones. Remembering to be gentle and kind with ourselves.
As we get ready to end our meditation for today. Remember to notice the sensations in your day. noticing the sensations as you breathe, or the sensations while you drink tea or coffee. carrying forward that noticing that we’re practicing in meditation.
I look forward to seeing you in part. What the hell part is it Looking forward to seeing you in part four of this series. See you next time.
”Inhale and feel that sensation of joy building in your chest again. Exhale and feel any tension dissolve as that feeling of joy spreads throughout your body.