- We are usually in a mode of hurry up
and do, hurry up and complete this task or do this one
thing. But now we're going to switch to simply being.
So please get into a comfortable position,
whatever that looks like for you.
You can be sitting,
you can be standing,
you can even lie down for these next couple of moments
and simply bring attention to the breath
as you're settling into your space.
You don't need to control your breath in any way,
you don't need to have it be a certain way.
Just notice it and notice the inhale and notice the exhale.
You might notice the temperature of the breath.
It might be a little bit cool going into your nose
and warm coming out of your nose.
Just being aware of it
and any feelings associated with it,
any sensations that you're having right now.
You might be having a to-do list running through your head.
You might be thinking about something from the past.
Just notice it,
just be aware of it.
And now begin to bring your breath from your nose,
all the way down to your stomach.
So inhaling,
you can even imagine the breath as a colorful vapor
that descends to your stomach
and your stomach is expanding
and then contracting, like a balloon.
Inhaling
and exhaling.
Just being with this moment and being with this breath,
giving full care and attention to each in-breath
and each out-breath.
Once you've had maybe three or four cycles
of the belly breath,
just begin to breathe normally again.
You don't need to control anything.
And if distracting thoughts arise,
then acknowledge them
and just return to the practice.
In this loving kindness meditation,
we're going to be bringing attention to ourselves,
to somebody who supports us,
to somebody that we feel sort of neutral towards
and then towards our larger community.
So right now,
bring to mind for somebody
that you have deep feelings of love.
Somebody that really loves you
and that you love.
It could be a person or it could be a creature
and see and sense this person maybe next to you,
maybe sitting across from you.
Notice if any sensations arise.
A warmth in the chest,
a smile across your face.
Whatever that effect is,
just allow it to be felt.
Now let go with this person in your imagination
and bring yourself to mind
but try to keep those feelings of warmth or happiness.
And see if you can offer loving kindness to yourself
by letting these words become your words.
May I be happy.
May I be healthy.
May I ride the waves of my life.
May I live in peace,
no matter what I'm given.
Notice if anything arises,
looking at yourself with mindfulness and non-judgment.
Just letting whatever is, be.
And when you're comfortable,
try bringing loving kindness to somebody who supports you,
somebody who has always been by your side,
somebody who has your back.
Bring this person to mind now
and let these words become your words.
May you be happy.
May you be healthy.
May you ride the waves of your life.
May you live in peace,
no matter what you're given.
And once these feelings flow easily to a loved one,
bring your attention now to somebody who's kind of neutral.
Somebody that you notice on maybe a regular basis.
Somebody at the store
or where you get your coffee,
somebody whose face you can picture
but you don't really know them all that well
and have no strong feelings towards them one way or another.
And bring this person to mind now
and allow these words to become your words.
May you be happy.
May you be healthy.
May you ride the waves of your life.
May you live in peace,
no matter what you are given.
And seeing if there was any difference in sensations
or emotions that come up
with the different people that you're having in your mind.
And now bring to mind a broader community
of which you're part.
So this could be your family
or group of friends,
your coworkers
or you could even bring in the larger planet
and all of the people and the creatures in this planet,
including yourself.
And let these words become your words.
May we be happy.
May we be healthy.
May we ride the waves of our lives.
May we live in peace,
no matter what we are given.
And sit with these words for another moment,
as you bring your attention back to your breath,
noticing any sounds around you.
You might hear birds out the window
or the hum of an air conditioner.
Noticing the space that you're in,
the space that you occupy,
and bring some gentle movements to your toes,
running your thumb along your fingertips.
If your eyes are closed,
you can gently come back into the space.
And so I'd like to invite all of you
to keep these feelings of loving kindness,
in yourself as we go through
these exercises and these assessments,
because I think it's really important
to come to all of this
with a place of non-judgment.
(soft music)