Episode 46: Loving-Kindness | Music

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Thank you for meditating with me today!

Meditation Script:

Today, take a moment to find a piece of music you enjoy and

play that during this guided meditation. Or, keep in mind some piece of music

you enjoy and imagine it playing in the background of this guided meditation. As

you settle into a position that is both relaxing and supportive, find a few

deep breaths in and out through your nose. Filling up the belly, feel the front

and back ribs expand as you breathe in. Feel the belly draw gently in, ribs

pulling back to center as you fully breathe out.

Keeping in mind the music playing, whether through some

speaker in the space you’re in or in your mind, isolate one instrument. Notice

the tone, the rhythm, the speed, the pitch. Is this the only instrument or are

other instruments also present in the piece of music? If there are multiple

instruments, pick out another instrument. Notice the tone, the rhythm, the

speed, the pitch. Notice how much you are able to maintain focus on one instrument.

Notice any thoughts that arrive distracting you from focus. Notice the thought,

attaching no value judgement, then let the thought pass as you redirect your

focus back to the instrument.

Notice any physical movement the music inspires in your

body. Lean into that movement. Give yourself permission to move, perhaps

opening your eyes if they’re closed to look around your space as you move your

body. Let yourself move to your music. Notice your movement without attaching

any value judgment to how you’re moving. How does your body feel as you move.

Notice areas of tension or stiffness. Notice areas of ease, where you feel

relaxed in your body as you move.

Continue to move freely, perhaps with more and more freedom,

the more you move, say to yourself, “May I hear the music. May I feel the music.

May I move to the music.” Find a deep breath in, deep breath out. Now bringing

to mind loved ones, imagine saying to them, “May you hear the music. May you

feel the music. May you move to the music.” And once more, now observing your

connection to all life, speaking to yourself and all life, “May we hear the

music. May we feel the music. May we move to the music.”

Find a deep breath in, deep breath out. May the music of

life move in and through you throughout your day. Thank you for meditating with

me. Peace.