Love Bubble Meditation:
Start lying down, arms relaxed by your sides or you can rest them gently on your belly. Notice the sounds around you (not a few) and then locate a place of silence in all the noise, so your mind can rest. Next, turn your focus to your body, and allow yourself to let go of any tension (here lead them through a foot-to-head “heaviness” exercise. At the belly, stop for a moment and feel the in and out breath and at the forehead, mention that they should feel their brows are cool as a warm forehead can cause headaches); the final focus goes to the breath, first as something to hear and then as something to feel.
“Love Bubble” meditation: Suggest to them to “feel joyful” to “feel peace” to “feel love”. First think of yourselves and send some love your way. Say to yourself on an in-breath, “I am thoughtful and understanding.” On the in-breath feel yourself draw the energy from the earth and as you exhale, feel these positive compliments wash over and cover your whole body. Inhale “I am thoughtful and understanding, drawing the energy in, and on the exhale, allowing yourself to submerge in these affirmations. A few times on your own, noticing the cool breath entering and the breath out through your nose, is warmed. Now direct your thoughts to someone you want to send some love to, this person could be alive or passed on, a parent, a grandparent, a sibling, a friend…anyone. While thinking of this person, feel “peace, joyfulness, and friendship”. Breathe in pulling the energy of peace, joy and trust into you and on the out breath spreading these thoughts like a soft wind encompassing your body. Allow these thoughts, like a big pink bubble, to float up to the sky above and then drift into the air, heading towards “your loved one”. As the bubble floats away, once again, notice your breath in and your breath out, cool to warm, with each out breath your body sinks deeper into the supportive mat below.
Send loving-kindness to yourself and allow it to radiate out from inside.
Be healthy, happy, and peaceful.