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Welcome to Expanding Circle of Love Meditation. I use this meditation whenever I feel
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a little bit of a contraction when I may be struggling with people around me.
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It's a wonderful take on the Loving Kindness Metta Meditation. So
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just sit and become comfortable. Allow
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your body to relax. And just while you're becoming comfortable, just a Small reminder that all these
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meditations on Inner Peace Meditations are all completely free. And they're free because of many people like you just treat
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me to a coffee and donate. So deeply grateful for that. The note and the
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link is in the show notes below.
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Anyway, let's just settle down to this meditation and I won't disturb you afterwards.
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So as you're settling in, just allow your breath to be what it is.
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Allow your body to relax into this moment.
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You don't have to do anything with your breath.
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You don't have to do anything with your body. Just
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allow it to relax.
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Your body knows how to relax. You're just giving the individual parts a
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little nod to say you can.
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Allow your chin, your eyes and your nose,
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even your ears and your forehead.
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Allow them all to become relaxed in this moment.
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Your shoulders and your arms.
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All your torso and your bum.
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And your legs and your feet right down to your toes.
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And then bring your awareness back to your breath.
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Breathing in calm. Breathing out relaxed.
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And as you're continuing to relax into this moment, just imagine yourself sat on a beautiful lush green
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meadow.
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And you're sat in the middle.
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And around you is this circle.
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And you imagine your close friends and your family. The people you love dearly. The people you like spending time
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with.
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Any animals or anything. Just they're all inside of this circle.
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And notice how you feel.
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And it can be anybody. It could be people from your past. It
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could be anybody you know. Just anybody you feel. It should be in your innermost circle.
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As you see their faces, you can sense their presence. You
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notice the natural affection that arises.
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And as you're breathing in, just notice when you breathe out, you're just gently sending love towards them.
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And you just say to yourself quietly, May you be safe. May
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you be joyful. May you live with ease.
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May you be safe. May you be joyful. May you live with ease.
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And now just bring your awareness back to you in the circle again. And now allow the circle to widen
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slightly. And
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then we welcome any acquaintances, co-workers, maybe neighbours and people you see but
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you don't quite know intimately.
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Some may bring pleasant feelings. Others may bring some natural, neutral feelings. This is
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perfectly fine.
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And as you're breathing in, recognise that they too wish to love and be loved also.
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And as you're breathing out, just extend this same blessing to them. May you be safe. May you be
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joyful. May you live with ease.
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You may notice how the heart accommodates them all, all within this spare room in this
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circle you have.
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Now we're going to once more let the boundary expand until it includes strangers and even those with whom you
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experience maybe a bit of tension and difficulty.
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If any resistance arises, just simply soften around the edges there's no force. It's not
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rigid.
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And remember you still got your closest people all around you.
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And then we can also offer them a blessing. May you be safe.
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May you be joyful. May you live with ease.
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And now just imagine a warm light coming out from you and just touching each being just gently.
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You're caring and loving everybody within these circles.
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And then finally, just allow the circle to dissolve its edge entirely. And
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now it's encompassing all life. People, animals and
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the living earth itself.
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You can feel yourself as distinct and different but you're also seamlessly part of it all.
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And let the mantra become simple. Love in and love out.
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They're all loving you the same as you're loving them. A
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deep acceptance for everything.
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And we'll just rest here for a minute or so. Just bathing in this boundless goodwill.
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Love in and love out.
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You're breathing the love in from everybody around you. And you're breathing the love out across to everybody.
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Now just bring your awareness back to a steady glow in your chest. And
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you just feel that acceptance and that warmth and love. And
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just whisper inwardly. My
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capacity to love is limitless and ever growing My
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capacity to love is limitless and ever growing
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each breath deepens my care for myself and for all beings
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Each breath deepens my care for myself and all beings
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The love I share returns to me multiplied
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The love I share returns to me multiplied.
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And as you become aware of your breath, just feel the love of everybody around you. The
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complete acceptance of everybody around you.
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And now gradually sense the ground beneath you once again.
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Become aware of your breath. You're breathing in and breathing out.
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And wiggle your fingers and wiggle your toes. And
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take a final nourishing breath. Gather the light of all that expanded circle back to your heart where it will
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continue to glow throughout the day.
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And when you're ready, open your eyes, feeling awake, refreshed and quietly radiant
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prepared to meet the world with a deeper care and love.
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This meditation was done on the back of a podcast I've just done on stillness in the storms,
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expanding our circle of love and care.
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There's a link in the show notes below.
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Wishing you a peaceful and loving day. Take care. And thank you for your support. I'm Steven Webb.
