5 Minute Lovingkindness Meditation

A recording from one of my online meditation courses. The aim with such a short meditation is two-fold. First, it shows that we can bring about effective change in our attitudes in just a few minutes. And second, it's easier to set up a daily meditation practice once we realize that we don't need 30 or 40 minutes each day.

Transcript

This is going to be a brief period of loving kindness practice,

About five minutes long.

So just letting the eyes close.

First of all,

Sitting upright,

With the heart open.

And in a way that allows you to breathe freely.

And you want to make sure that you're not holding your body rigidly upright.

Holding your body rigidly isn't very kind.

And letting go on each out-breath.

Letting the body relax naturally.

And on each in-breath.

Letting the heart open.

And now we'll drop some simple reflections into the heart.

And the first of these reflections is,

I want to be happy.

Saying those words to yourself,

Letting them have an effect.

And you can check them out,

Do a reality check.

So right now,

Do you want to be happy?

In the past,

Have you wanted happiness?

Just recognizing that this is something that on some level we want.

You want to be happy.

And the second reflection is that it's often quite difficult to find happiness.

Happiness can be elusive.

So recognizing that we're not doing an easy thing in being human.

Desiring happiness and yet finding happiness elusive.

So we can offer ourselves support and encouragement.

May I be well.

May I be happy.

May I be at peace.

So just dropping those phrases over and over again into the heart.

And you're not trying to make anything happen,

Just dropping in the words and allowing your being to respond.

And if any other thoughts arise and you get caught up in them,

Then simply letting go of them with kindness.

And now becoming aware of the space around you.

There may well be signs of the existence of other people.

You may hear them.

You may hear traffic or airplanes.

You may just know they're there.

And just bearing in mind that these beings too wish to be happy.

Just as you do.

So you can offer them support and encouragement.

May you be well.

May you be happy.

May you find peace.

And now bringing our attention more fully into the world around us.

Hearing the sounds.

Seeing the light through our closed eyelids.

And finally allowing the eyes to open.

Reviews

Really good today just relax before getting ready for bed

Lovely, especially for times when I don’t have 20 minutes available.

I found this an excellent starter for my day. Thank you so much!

Thank you so much for this. A great way to start a busy day. I always love the way you speak of kindness, it’s so… kind :)

Perfect Loving Kindness!…this is a practice that I used to do all the time, and I was just looking for a morning meditation! . It was short and great start to my day!… and may you all be happy, may you all be well, and may you all be at peace!
God bless, Happy Easter!’

Just the pick me up and reset I needed. Thank you. 🙏🏼 💜

Thank you. I very much needed this with a kind and gentle voice. May you be well.

I liked the simplicity and the speaker’s voice. Easy to understand and follow.

Relaxing voice with a simple and sweet affirmation of being happy, well and at peace

Always soothing. Your voice is so soft and gentle. Perfect way to start another day.

A calm, beautiful meditation. I turn to it often in order to check in and calm down. It does wonders in a short amount of time. And I won’t deny the Scottish accent is beautiful.

Did this with my friends. We loved how you talked about being aware of those around you and wishing them happiness!

May you be well, may you be happy, may you find peace.

Quick and effective loving kindness meditation. Great for beginners.

I love his longer version, and I’m very happy to have this one too for when I don’t have as much time. Kind :)

I like his voice, I enjoyed that there was no drawn out introduction, and I appreciated the phrases that he provided.

Nice to wake up to this meditation practice. It sets the tone for my day. Thank you

I just love this simple, short meditation. Compassion in 5 minutes

The kindness is so palpable from your heart to voice...thank you

Beautiful short break. I love how you acknowledged that it's not easy being human!