Blessing Practice 15-Min (The Mindful Christian)
Based on the MBSR format of Lovingkindness practice, this Blessing Practice incorporates Scripture and the language of Christian prayer (including love, joy, rest, and peace) to extend compassionate blessing to self and others.
Transcript
Welcome to this 15-minute blessing practice.
You'll be invited to practice giving and receiving compassion,
To settle into the loving kindness of God who created and loves each of us.
You can begin by settling into a stable and dignified seated position if you choose,
Allowing your body to be alert and relaxed in a way that feels natural for you.
You may want to sit upright,
Your spine straight without straining,
The top of your head meeting the sky.
You have the option to close your eyes if it's helpful for your practice,
Or you might close your eyes halfway and maintain a soft gaze in front of you.
As you settle into this position,
Taking a moment to become aware of your breath,
The physical sensations of breathing in and out.
And if you choose,
Expanding attention beyond your breath to become aware of physical sensations throughout your body,
Noticing what is here for you,
Giving yourself permission to release any tension that you might find.
If it's helpful for you,
Taking a couple long,
Slow breaths in and out,
Centering your awareness on your breathing,
And then allowing your breath to return to its natural rate and rhythm as you experience a moment of stillness.
And as you settle into this moment,
Receiving these words from Lamentations 3,
The steadfast love of the Lord never ceases.
His mercies never come to an end.
They are new every morning.
Great is your faithfulness.
And so taking a moment to open your heart to the steadfast love and faithfulness of God,
Whose mercies are new every morning.
And now creating an image of yourself in your mind,
Either you as you are now,
Or perhaps you as a small child.
As this image comes to mind,
Doing your best to cultivate a soft and loving heart towards yourself,
Extending grace and love to yourself.
Now imagining yourself in the warmth of God's love,
If you choose,
Just letting yourself rest here in the warm light of God for a moment.
And extending a blessing to yourself,
Perhaps with your hand on your heart if you choose,
Saying each of these phrases silently after me in your mind.
May I know God's love,
May I know God's joy,
May I know God's rest,
May I know God's peace.
Opening your heart to experience this blessing,
Not simply in your thoughts,
But cultivating a knowing of God's presence in your body and in your breath.
May I know God's love,
May I know God's joy,
May I know God's rest,
May I know God's peace,
May I know God's love,
May I know God's joy,
May I know God's rest,
May I know God's peace.
Bringing to mind now somebody that you love or admire.
This could be a friend,
A family member,
A mentor,
Or someone that you've never met that inspires you.
Someone who brings you feelings of warmth,
Tenderness,
And care.
As this person comes to mind,
Imagining them in your mind's eye,
Opening your heart to them and extending love and grace.
And if you choose imagining this person in the warmth of God's love,
Just letting them rest in the warm light of God for a moment.
And now imagining this person you love in your mind as you say,
May you know God's love,
May you know God's joy,
May you know God's rest,
May you know God's peace,
May you know God's love,
May you know God's joy,
May you know God's rest,
May you know God's peace.
Noticing any feelings of warmth that might come up in your heart,
In your body,
As you bring to mind this person that you love.
May you know God's love,
May you know God's joy,
May you know God's rest,
May you know God's peace.
And now bringing to mind a stranger,
Someone you recognize but may not know their name,
Whether you've seen them regularly or just once,
Someone toward whom you have neutral feelings.
As a stranger comes to mind,
Recognize that although you do not know them,
They have a life full of hopes and fears as you have.
They too wish to be happy as you do.
Send your heart to this person and extend love and grace towards them.
And now imagining this person that you don't know in the warmth of God's love if you choose,
Just letting them rest there in the warm light of God for a moment.
And imagining this person in your mind as you say,
May you know God's love,
May you know God's joy,
May you know God's rest,
May you know God's peace,
May you know God's love,
May you know God's joy,
May you know God's rest,
May you know God's peace,
May you know God's love,
May you know God's joy,
May you know God's rest,
May you know God's peace.
And now thinking of somebody that is difficult for you,
Someone who causes tension or anger or other difficult emotions when you interact with them.
This doesn't have to be the most difficult person in your life,
No need to pick up the hundred pound weight here,
But someone who's caused you some sort of pain or someone you don't get along with very well.
And imagine this person in your mind's eye,
Doing your best to hold them in your heart with benevolence and gentleness.
If anger or tension arise for you,
Observing these thoughts and feelings with curiosity and kindness toward yourself in this moment,
Seeing if you can let go of any attachment to these feelings,
Opening your heart to set them free to God's care.
And so imagining this difficult person in the warmth of God's love,
If you choose,
Just letting them rest there in the warm light of God for a moment.
And imagining this person in your mind as you say,
May you know God's love,
May you know God's joy,
May you know God's rest,
May you know God's peace.
And if this is difficult,
Returning to extending blessing to yourself,
Recognizing that it is you who's hurting in this moment and in need of compassion,
That God is near to the brokenhearted.
May I know God's love,
May I know God's joy,
May I know God's rest,
May I know God's peace.
And then when you're ready,
Extending blessing again to this difficult person who's also in need of compassion.
May you know God's love,
May you know God's joy,
May you know God's rest,
May you know God's peace.
May you know God's love,
May you know God's joy,
May you know God's rest,
May you know God's peace.
And finally,
Bringing to mind all beings everywhere,
All of God's creation.
Imagining this whole beautiful blue-green earth in your mind,
Full of plants and animals and so many people,
Recognizing that all are held by God and sustained by his love,
Imagining this whole world basking in the warmth of God's love,
All beings everywhere resting in the warm light of God for a moment.
And imagining all living beings as you say,
May you know God's love,
May you know God's joy,
May you know God's rest,
May you know God's peace,
May you know God's love,
May you know God's joy,
May you know God's rest,
May you know God's peace,
May you know God's love,
May you know God's joy,
May you know God's rest,
May you know God's peace.
And so resting now in God's blessing,
Resting in this stillness that you've cultivated,
Leading yourself to God's presence in this place.
Noticing your breath,
Noticing your body.
As you're ready,
Gently opening your eyes if they're closed,
Taking in the space around you.
Taking your time here as you gently move on,
Bringing God's compassionate blessing with you into your next activity.
Go in peace.
4.8 (20)
Recent Reviews
Charlie
March 19, 2022
I really enjoy this way of Loving Kindness. Totally absorbed. Thanks