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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