Hello again. Great to have you back. My name is Lauren and today we’re continuing with part seven of our series on finding joy.
Welcome back and let’s get started. Today’s meditation is on loving kindness, and we’ve worked with this one a little bit before, so we’ll try and expand on what we’ve learned last time. Let’s begin by finding a comfortable position. You can be seated or lying, but make sure you’re in a position that’s comfortable for you to sit for a good 10 minutes.
Let our eyes relax, they can be gently closed or a little bit open. Whatever feels comfortable for you today. Let’s try and have our mouth be closed and work on breathing in and out through our nose.
Let your chin tilt slightly down, feeling that support for your head, letting your head be really light on your shoulders. Let’s let our shoulders relax down our back and feel that nice supportive posture from our spine. Take a few moments here to settle into the rhythm of your breath today. Bringing your attention to your inhale and exhale.
Let’s observe the journey of the breath. Watch it coming in through your nose, down through your throat into your chest being pulled slowly and deeply into our lungs. Feeling a gentle pause at the top of our breath as the inhale slows. Preparing for exhalation. Notice the diaphragm pull up and press your lungs as you exhale.
Feeling the sensation of warmed breath. You might feel that on your nostrils or on your upper lip.
Just see if you can notice the sensation as you breathe out. When you notice that your mind begins to wander, just gently return your attention to the breath.
Let’s begin to slow our breath just ever so slightly. Breathing it a little bit slower and deeper this time, feeling the sensation of calmness and contentedness expand in your chest as you inhale and exhale. Let’s bring our attention to our focus today of loving kindness.
Building on our previous loving kindness meditation, we’re going to repeat a few key 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 May I be well? May I be happy? May I be safe?
And just sit with those phrases for a moment, repeating them to yourself. May I be well, may I be happy? May I be safe.
Inhale, feeling that sensation of joy filling our chest, letting it build in our chest. That feeling expand and spread throughout your body as you exhale. Know that you’re happy. Know that you are well know that you are.
Let’s sit with this feeling of comfort and calmness or serenity. and visualize a few people that you’d like to bring the same comfort and serenity to choose a person or several people that you can see very clearly in your mind’s eye. visualize them standing in space before you may they be well.
May they be happy? May they be safe? May they be well? May they be happy? May they be safe? May they be well? May they be happy? May they be safe? May they be well? May they be happy? May they be safe.
Feeling that sensation of joy. That sensation of happiness bubbling within your chest as you inhale during that tension dissolving on your exhale visualizing the people before you and letting that feeling of joy and calm. flow to them. surrounding them. Feeling them. Let them be well. Let them be happy. Let them be safe.
Inhaling and exhaling as we rest here. Feeling a gentle acceptance of ourselves and our false remembering to be gentle and kind with ourselves and with others.
And begin to bring some movement your fingers and toes deep in your inhale and exhale. As you begin to notice the sounds around you. Feel the support of the four beneath you. shrugging your shoulders, gently open your eyes.
Thank you for joining me today and I look forward to having you in Part Eight of this series. See you next time.
”Let's observe the journey of the breath. Watch it coming in through your nose, down through your throat into your chest being pulled slowly and deeply into our lungs.