Loving-Kindness Meditation

Katia asks you to imagine one red cord running from each foot to the center of the earth. You breathe earth energy up through your feet, knees, pelvis and stomach into your heart, then exhale it up through your throat and head to the sky. Your body becomes an empty vessel where earth and sky energy mix, which grounds you before the giving begins.

She says these shifts of attention help you keep your focus inside the body. You notice toes, heels, which foot holds more weight, the pulsing in your palms, and the hair and air at your scalp, all without judgment. Once all three places feel alive together, you breathe platinum gold light through them.

You picture a bright sphere in your chest, like your own small sun. On each exhale it bursts and light flows in every direction: front, back, right and left. With each breath it travels further, from your room to your house, street, neighborhood, town, landscapes, and finally the whole planet and beyond.

The wishes are 'May all beings be happy,' 'May all beings be free from suffering,' and 'May there be peace on earth.' Each round adds a line about thriving in what we create, share or love. You send them heart to heart to people, animals, plants, insects and rocks.

While you shine light on the planet, Katia invites you to notice whether your body feels expanded or contracted, more or less alive, more or less energetic. She calls it an exercise in noticing and focus. Later she asks whether your heart feels softer or harder, so you can see what the practice did.

Katia mentions that in Thailand, starting your morning with giving is believed to help the day go well. This practice is a way of giving through attention and goodwill. At the end she suggests keeping a little attention on your inner energy as you return to your day.