Loving Kindness Mindful Meditation

In this track, Carsten introduces a form of meditation called “Metta”, or loving-kindness. In this practice, the meditator cultivates a feeling of loving-kindness towards oneself and others. Join Carsten as he guides you through a short loving-kindness meditation, which may counteract the negative emotions that many of us feel frequently.

Transcript

Hello friends this is a loving kindness meditation. Before we get started I would like you to begin by getting yourself comfortable and find a comfortable position either on a chair or on the floor in a cross-legged position, Half lotus or lotus if you feel comfortable. Either position works just make sure your hips are above your knees and you are grounded and you have an upright spine. And then I want you to allow yourself to switch from your usual mode of doing to non-doing to simply being in the present moment and connect with your body and bring your attention to your body and especially to your breathing. So I want you to follow your breath as it comes in through your nose and then out of your body without trying to change it. Simply be aware of it how the air enters your nostrils, How it goes through your throat and into your lungs. And notice any feelings that you associate with it. Give full attention to each in breath and then to each out breath. Being totally here in this present moment with each breath. If you ever have any thoughts arising in your mind simply acknowledge them without becoming involved or attached and just return to the practice of breathing. And then take a moment now to consciously set an intention for your practice. You can say something like my intention is to care for myself or my intention is to open my heart or to cultivate loving-kindness. Whatever your intention is this is entirely up to you. Now I want you to bring to mind a person or an animal for example your pet for whom you're happy to see and you have deep feelings of love. Some person or some animal where you have a pretty easy uncomplicated relationship with. And then I invite you to imagine or sense this person or pet. Noticing the feelings you have for them arise within your body. It may be a smile that spreads across your face. It may be the warmth in your body. Whatever it is just allow it to be felt in your body. And notice what type of sensation you are feeling. Let go of this person or pet and continue to keep an awareness the feelings that have arisen. And bring to mind now and see if you can offer loving-kindness to yourself by letting these words become your words. May I be safe. May I be happy. May I be healthy. May I live in peace no matter what I have been given. Or may my heart be filled with loving-kindness. Notice the feelings and sensations that arise in your body and let them be. Just acknowledging them. Now try offering loving-kindness to someone who supports you. Bring that person to mind and let these words become your words. May you be safe. May you be happy. May you be healthy. May you live in peace no matter what you are given. May your heart be filled with loving-kindness. Notice the feelings and sensations that arise and let them be. Once feelings for a loved one flow easily turn your attention to someone with whom you have some kind of difficulty. It's best to not start with the most difficult person but someone who brings up feelings of slight annoyance or maybe irritation. See if you can let these words become your words as you keep this person in your awareness. May you be safe. May you be happy. May you be healthy. May you live in peace no matter what you are given. May your heart be filled with loving-kindness. Now notice the feelings and any sensations that arise from that and see if you can just allow them to happen and to be with them. And now I really want you to bring to your mind your broader community of which you are part of. This could be for example your family or your colleagues, Your neighborhood. Fan out your attention until you include yourself in this offering of loving-kindness as you let these words become your words. May we be safe. May we be happy. May we be healthy. May we live in peace no matter what we are given. May our hearts be filled with loving-kindness. Notice the sensations and feelings that arise within you. Sit with them for a few moments until you are ready to end your practice. And remember you can come back to this meditation as often as you like. And I am grateful and thankful for you joining me today. I wish you an amazing day or evening ahead. Thank you so much.