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Thank you for meditating with me today!

Meditation Script:

Find your sukkah asana, a seated position that balances ease

and effort. Relax your shoulders, face, fingers, and toes. Take in as much air

as you can through your nostrils, filling up your belly, feeling that expanse

through front and back ribs. Breathe out as much air as you can through your nostrils,

pulling your belly gently in, drawing your ribs to center.

How do you perceive yourself in this moment? Finish the

statement, “I am…” How do you think of yourself honestly. Whatever words or

phrase followed for you, whether a positive outlook or negative, imagine a bubble

floating in the air containing the word or words that followed the “I am”

prompt. Watch that bubble float up and up and up into the air until slowly the

bubble drifts out of sight.

Placing your hands over your chest where you can feel your

heartbeat, visualize yourself acting from a place of kindness and love,

requiring nothing back for what you give, requiring no praise or offering of

kindness and love in return, simply engaging in an act of kindness and love for

the sake of being a kind and loving person. Observe, in this moment, how it

feels in your body to give without receiving. Notice any resistance or ease. What

is the act you are visualizing? Imagine being in that moment, sharing a kind

word, or a material or monetary gift, sharing wisdom, listening to truly understand,

sharing a hug or a laugh or a tearful moment. Whatever the act, be there with

it in your mind. Notice your physical, mental, and emotional space as you

imagine giving and expecting nothing back. How does your body move? What words

or behaviors show your kindness? What space are you in? Are you with a person

or people? Imagine taking in the sights and smells, applicable tastes, and the physical

feel of the space—cool or warm air, the feel of the ground beneath your feet,

the texture of what your hands reach out to touch.

Now, returning your mind to your present space-- the support

beneath your body, the air on your skin, the scents on the air, say to yourself,

“May I be kind and loving. May I be kind and loving. May I be kind and loving.”

Find a deep breath in, deep breath out. Move with loving-kindness for yourself

and others throughout your day. Thank you for meditating with me. Peace.