Meditation: Loving Kindness Meditation

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Sharon Salzberg says, Loving Kindness is a profound recognition that our lives have something to do with one another, that everyone counts, everyone matters. 

So this morning, I’ll be taking you through a guided visualization to cultivate loving kindness for yourself, for others, and for the world around you. 

So come inside, 

Inviting yourself to settle into deep comfort,

Relaxing your jaw,

Your shoulders, 

Your chest and belly,

And your arms and legs. 

And breathe.

Following your breath in and out,

And surrendering yourself to its soothing, 

Slow rhythm.

Breathe...

PAUSE…

Now see if you can imagine a soft, pink ball of light, 

Shining within you at your center. 

Feel its warmth, 

Its comforting glow of loving kindness within you.

With every breath,

Watch as your soft, pink ball of light radiates its glow into all the parts of your body,

Filling you up entirely with loving kindness,

With generosity,

With compassion,

With gentleness.

You feel light,

Loved,

And whole.

Breathe…

PAUSE…

Now see if you can imagine a crowd of people all around you.

As you look around, you see those you love,

Your friends, 

Family,

Acquaintances,

Colleagues. 

Now imagine that your beautiful, pink light radiates out onto all of them,

Covering them with your loving-kindness,

And letting them feel your empathy,

Connectedness,

And love.

PAUSE…

Notice how much deeper your own love grows as you share it with others. 

How much lighter you are,

How much more joy there is inside of you.

PAUSE…

Now see if you can imagine another crowd of people appearing. 

These are the billions of other people in the world you have not yet met and do not know.

You look around and look into the eyes of other women, men and children,

And you immediately feel connected to them,

One with them,

Deeply aware that each of them have a significant life, 

And a history that deserves respect. 

PAUSE…

Let your warm, pink light radiate out onto every single one of them, 

Connecting you,

And showering them with the gentle loving kindness that continues to flow abundantly from you.

PAUSE…

Now see if you can imagine that beyond the crowds of people in front of you, 

You see all the animals and creatures of the world, 

The plants, the trees, the water and the mountains,

And all of Mother Nature’s wonders. 

You see the Earth,

The sun, the moon, the stars, 

And the infinite depths of the Universe. 

They’re all here.

You are them, 

And they are you.

So give them your loving kindness,

And let them feel the expanding glow of your beautiful pink light. 

PAUSE…

Everyone matters.

Every thing matters. 

So sit in the richness of your pink glow today, my love,

Saturated with loving kindness for yourself,

For others,

And for the entire universe. 

Namaste, Beautiful

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