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Thank you for meditating with me today!

Meditation Script:

Find a comfortable place to be in your body, seated or lying

down. Allow yourself to exist in a state of both awareness and rest. Relax your

shoulders. Relax your face, fingers, and toes. Give yourself permission to

relax physically, mentally, emotionally. Find a deep breath in, deep breath

out.

Bring to mind someone in your life who is easy to love. What

makes them easy to love? What support do they offer? What kind acts do they

perform? Why do you feel loving toward this person? Imagine looking into this

person’s eyes and hearing the sound of their heartbeat. Now, bring attention to

your own heartbeat. Keeping this person in mind, imagine sending to this person

these words, “May you feel loved. May you feel loved. May you feel love.”

Breathe in, breathe out.

Bring to mind someone for whom you have neutral feelings. This

can be anyone you might see fairly regularly, or perhaps have only seen once,

and do not know well. Imagine looking into this person’s eyes and hearing the

sound of their heartbeat. Now, bring attention to your own heartbeat. Keeping

this person in mind, imagine sending to this person these words, “May you feel

loved. May you feel loved. May you feel love.” Breathe in, breathe out.

Bring to mind a challenging person in your life. This may be

someone who you find just slightly annoying, who may have wronged you in some way,

or who you feel tense around for any number of reasons. Imagine looking into

this person’s eyes and hearing the sound of their heartbeat. Now, bring attention

to your own heartbeat. Keeping this person in mind, imagine sending to this

person these words, “May you fee loved. May you feel loved. May you feel love.”

Breathe in, breathe out.

Imagine looking at yourself in a mirror, seeing yourself

fully and wholly, acknowledging your joys and pains, your successes and

failures, your goodness and faults. Placing your hands over your heart space,

feel your heartbeat, feel your inner humanity. Listen to your heartbeat, hear

your inner humanity. Accept the value of your whole self. Now, imagine looking

into your own eyes and hearing the sound of your heartbeat. Say to yourself, “May

I feel loved. May I feel loved. May I feel loved.” Breathe in, Breathe out.

Aware of your whole body connection to yourself and all

living beings, move through your day aware of a greater love for yourself and

others. Thank you for meditating with me. Peace.

Written + Performed by Jessica Haessly