Episode 42: Loving-Kindness | May you be free

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Thank you for meditating with me today!

Meditation Script:

Position your body in a way that is both relaxed and alert. Find

a deep breath in, deep breath out. Observe your physical, mental, emotional,

and spiritual space. Notice sensations in the body. Breathing in, bring

attention to where you may be holding tension. Exhaling, let go, relax whatever

you can. Notice thoughts and emotions that arrive, making no value judgmental

on what thoughts or emotions arrive. Notice, breathe, and let them pass.

Tuning into your highest self, that space within that holds

peace and joy and love, bring to mind someone in your life who is easy to love.

Consider what it might look like for that person to feel free to accept

themselves exactly as they are and free to change those things within that

cause harm to themselves or others. Imagine saying to that person, “May you be free.

May you be free. May you be free.”

Bring to mind someone for whom you hold neutral affection,

little feeling one way or another, someone you don’t know well. Perhaps this is

a person you passed by while walking or driving, a barista at a coffee shop, a

waiter, cashier, or bank teller. Imagine saying to this person, “May you be

free. May you be free. May you be free.”

Bring to mind someone who is challenging to love or get

along with. Again, consider what it might look like were this person free to

accept themselves as they are, then to notice where they can shift to alleviate

harm they cause to themselves or others. Imagine saying to this person, “May

you be free. May you be free. May you be free.”

Imagine standing in front of a mirror. Recall moments where you have been a

challenge or unkind. Recall moments where you have shown care and love. Observing

where you’re at right now in body, mind, emotion, and spirit, breathe in,

observe tension in the body, busyness of mind, heaviness of emotion, or any disconnection

from your spiritual self or higher calling. Breathing out, relax, allowing

yourself to be at ease with where you are at in this moment. Consider for

yourself what freedom would look like, freedom both to accept where you’re at,

but also to shift from tension, mental or emotional stress, to feel connected

to something greater than yourself. Imagine looking in that mirror at yourself

and saying to yourself, “May you be free. May you be free. May you be free.

Continue throughout your day with a great sense

of freedom. Thank you for meditating with me. Peace.

Written + Performed by Jessica Haessly