The Loving Kindness Meditation

Loving-kindness is a traditional meditation practice that is as old and as established as the Mindfulness of Breathing. Its aim is to increase feelings of caring and warmth for yourself and other people. Loving-kindness helps us to set the intention to be better friends to ourselves and to others, by realizing that we all want to be happy and free of suffering. It counteracts the loneliness and sense of separation that comes from not feeling connected to other people. It is a powerful practice.

Transcript

The loving kindness meditation for yourself and others. Find a comfortable posture, Relax, And begin by relaxing your body and mind. We're not trying to make anything happen here, So just be in this moment. Start by bringing attention to your chest, To your physical heart, Or wherever you feel kindness and connection in your body. Notice if your heart feels open or closed today. Just checking in, Not trying to change that, But so you know. Remember that in this practice we work with intention. The intention to cultivate an open heart and a friendlier stance towards others and ourselves. It may feel fake or contrived to start with. That's okay. Now bring to mind one person you feel a connection with. A loved one, A friend, Family member, A spiritual being, A pet. Whomever you choose, Imagine the person being with you, Sitting there across from you and looking at you. The more detail you use to recall their image or presence, The more likely you will feel a connection. Feel your gratitude for this person in your life. Maybe recalling something you like about this person or something kind that they have done for you or others. Now send this person friendly wishes or loving kindness. I will be saying some phrases that you can repeat silently to yourself. It is helpful if you can get a sense of the meaning of the words, Even if you yourself don't feel this way in the present moment. In future in your own practice, You can adapt the words so they resonate better with you or the particular relationship that you and the other individual are in. May you be safe and protected, Free from internal demons and external threats. May you be safe and protected, Free from internal demons and external threats. May you experience moments of peace and happiness. May you experience moments of peace and happiness. May you be healthy and strong. And if that is not possible, May you accept your limitations with grace. Now move the attention from your friend to yourself. You can send loving kindness to yourself as you are today. Or it might be easier to imagine sending loving kindness to a younger version of yourself. If nothing else comes to mind, Just connect with your genuine wish to be happy. So choose what works for you. And then use the phrases in a way that makes sense to you. May I be safe and protected, Free from internal demons and external threats. May I be safe and protected, Free from internal demons and external threats. May I be truly happy and deeply peaceful. May I live my life with ease. May I be healthy and strong. And if that is not possible, May I accept my limitations with grace. Change your breath and gather up these wishes for yourself. For safety and protection, Health, Happiness, And ease. And allow yourself to savor these kind wishes. Having a sense of how that feels in your body. Separate. Coming to an end with loving kindness for yourself in your own time and transition back to your breath. But feel free to just keep doing loving kindness for as long as you'd like.

Reviews

Very helpful meditation.