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Transcript

Loving Kindness · The Aligned Actor

• 0:01
  SPEAKER_00: Welcome to your Monday Mindful Moment.
• 0:05
  SPEAKER_00: We're going to do something a little different today.
• 0:09
  SPEAKER_00: We're going to connect with our breath as always.
• 0:12
  SPEAKER_00: And then we're going to practice loving kindness.
• 0:18
  SPEAKER_00: Flowing loving kindness out to the world and to ourselves.
• 0:25
  SPEAKER_00: So go ahead and find a comfortable position for your body.
• 0:33
  Begin to focus on your breath and the sensations that you feel
• 0:40
  as your breath moves
• 0:42
  SPEAKER_00: in and out of your body.
• 0:47
  And allow your body to relax more and more into the surface
• 0:56
  that's supporting you today.
• 1:20
  SPEAKER_00: Focus on the connection that you have with your breath,
• 1:32
  SPEAKER_00: noticing what it feels like to take an inhale,
• 1:40
  SPEAKER_00: noticing how your body moves as you breathe in.
• 1:49
  SPEAKER_00: how your belly and chest rise.
• 1:56
  SPEAKER_00: And then noticing the sensations you feel as you exhale,
• 2:04
  SPEAKER_00: releasing air back out of your body,
• 2:11
  SPEAKER_00: allowing your belly and chest to fall again.
• 2:33
  SPEAKER_00: And now bring to mind a person or creature that you love.
• 2:42
  And allow the experience of holding this person or creature in
• 2:47
  your mind to fill
• 2:50
  SPEAKER_00: you up with pure loving kindness.
• 3:09
  SPEAKER_00: And now begin to flow intentions to them.
• 3:15
  SPEAKER_00: May you be safe.
• 3:19
  SPEAKER_00: May you be healthy.
• 3:22
  SPEAKER_00: May you be happy.
• 3:26
  SPEAKER_00: May you live with ease.
• 3:42
  And now expand your loving kindness and flow it to everyone in
• 3:48
  the world.
• 3:51
  Even people you find challenging and perhaps wish to find less challenging.
• 4:02
  SPEAKER_00: And flow the same intentions to them.
• 4:09
  SPEAKER_00: May you be safe.
• 4:12
  SPEAKER_00: May you be healthy.
• 4:17
  SPEAKER_00: May you be happy.
• 4:20
  SPEAKER_00: May you live with ease.
• 4:31
  SPEAKER_00: And finally, include yourself in this flow of loving kindness.
• 4:42
  SPEAKER_00: May we all be safe.
• 4:46
  SPEAKER_00: May we all be healthy.
• 4:50
  SPEAKER_00: May we all be happy.
• 4:54
  SPEAKER_00: May we all live with ease.
• 5:14
  I'm going to bring this mindful moment to a close but feel free
• 5:20
  to remain in loving
• 5:22
  kindness meditation connecting with your breath and anyone and
• 5:31
  everyone you wish to
• 5:32
  flow loving kindness to today including yourself feel free to
• 5:38
  remain here for as
• 5:40
  SPEAKER_00: long as you like
• 5:46
  SPEAKER_00: Have a great day.