Lovingkindness 20 Minutes (The Mindful Christian)
This is a lovingkindness practice in the MBSR tradition, set within a Christian worldview through the use of Scripture and reference to God's presence. The guide serves as a companion to the book, The Mindful Christian: Cultivating a Life of Intentionality, Openness, and Faith.
Transcript
Welcome to the Loving-Kindness Practice.
In this meditation,
We will be practicing both receiving and extending compassion,
Recognizing the centrality of compassion to the gospel of Christ.
This practice is traditionally done in a sitting position.
However,
You are free to choose whatever posture is the most comfortable for you,
Whatever allows you to remain most mindful as we engage in this loving-kindness practice.
A brief overview of what to expect,
We will begin by extending compassion to ourselves,
Picturing ourselves either as we are now or as small children,
Whatever comes the most naturally,
And we will pray for blessing,
Knowing that God loves us.
We will then move through compassionate blessing toward a number of different groups of people,
A loved one,
A stranger,
A difficult person,
And then the whole world,
Knowing that God loves everyone.
And we will end with a time of silence to rest in this compassionate blessing.
There's no right or wrong experience to have during loving-kindness practice,
No particular emotions to feel,
No particular goal to strive for.
We are simply practicing giving and receiving compassion as we rest in the presence of our compassionate God.
So finding a comfortable position,
Either sitting or lying down,
If you choose to sit,
Allowing legs and feet to be grounded in the earth,
Back straight without being over arched,
Hands on the thighs or in the lap,
Top of the head reaching up toward the sky,
Settling into this posture that you've chosen and taking a moment here to connect with your body and your breath.
You can close your eyes or keep them halfway open,
Whatever is most comfortable for you.
And beginning here with a broad awareness of how you are doing,
What physical sensations are here for you,
What thoughts are moving through your mind,
What feelings are present,
What behaviors and urges are passing through,
Checking in with yourself as you begin this practice.
And as you settle into this physical posture,
Bringing awareness to the moment and receiving these words of Jesus from Matthew 11,
Come to me,
All you that are weary and are carrying heavy burdens,
And I will give you rest.
Take my yoke upon you and learn from me,
For I am gentle and humble in heart,
And you will find rest for your souls,
For my yoke is easy and my burden is light.
Taking a moment to turn towards and receive these compassionate words of Christ,
My yoke is easy and my burden is light.
Now bringing to mind an image of yourself.
This can be you as you are now,
Or you as a young child.
Take a moment to imagine yourself cupped in God's hand,
Held by him,
Perhaps allowing a smile to come to your eyes and to the corners of your mouth as you turn toward yourself with an attitude of gentleness and kindness as much as you're able in this moment.
And then extending this blessing to yourself silently in your mind.
May I be safe.
May I be happy.
May I be healthy.
May I live with ease.
Opening your spirit as best you can to God's love and grace in this moment.
May I be safe.
May I be happy.
May I be healthy.
May I live with ease.
May I be safe.
May I be happy.
May I be healthy.
May I live with ease.
Resting here in this blessing.
And then gently releasing the image of yourself,
Moving your attention now to a person that you love or admire.
This could be somebody that you know well or not at all.
A friend,
Family member,
Mentor,
Or admired figure.
Someone who brings you feelings of tenderness and joy.
Getting to mind an image of this person and imagining them cupped in God's hands.
Nurturing an attitude of goodwill toward this person that you care about.
And then extending this blessing to them.
May you be safe.
May you be happy.
May you be healthy.
May you live with ease.
Noticing any feeling of warmth in your heart or body as you extend loving kindness to this person that you love.
May you be safe.
May you be happy.
May you be healthy.
May you live with ease.
May you be safe.
May you be happy.
May you be healthy.
May you live with ease.
Imagining now the image of this person that you love and bringing to mind now a stranger.
Someone that you've seen in passing or on a regular basis but do not know the name of.
Someone toward whom your feelings are neutral.
Imagining this stranger cupped in God's hands.
And recognizing that although you do not know them,
They have a life of hopes and fears as you have.
They too wish to be happy as you do.
Nurturing an attitude of compassion for this person.
And then extending this blessing.
May you be safe.
May you be happy.
May you be healthy.
May you live with ease.
Acknowledging your common humanity with a stranger as you hold them in mind.
May you be safe.
May you be happy.
May you be healthy.
May you live with ease.
May you be safe.
May you be happy.
May you be healthy.
May you live with ease.
May you be happy.
Releasing now the image of the stranger and bringing to mind someone who is difficult for you.
Someone with whom you don't get along very well.
Doesn't need to be the most difficult person in your life.
No need to pick up the hundred pound weight here.
But someone that's caused you tension or anger or pain when you've interacted with them.
Imagine this person in your mind doing your best to hold them gently in your heart.
If uncomfortable feelings arise,
Observe these thoughts and feelings of curiosity and kindness toward yourself in this moment.
Noticing the options to release these feelings to God's care.
And so imagining now this difficult person resting in God's loving hands for a moment.
And extending this blessing.
May you be safe.
May you be happy.
May you be healthy.
May you live with ease.
And if this is difficult,
Returning to extending blessing to yourself.
Recognizing that it is you who is hurting in this moment and in need of compassion.
That God is near to the broken hearted.
May I be safe.
May I be happy.
May I be healthy.
May I live with ease.
And then when you're ready,
Extending blessing again to this difficult person who is also in need of compassion.
May you be safe.
May you be happy.
May you be healthy.
May you live with ease.
May you be safe.
May you be happy.
May you be healthy.
May you live with ease.
May you be happy.
And finally,
Releasing the image of this difficult person and bringing to mind now all of God's creation.
All beings everywhere.
Imagining this whole earth in your mind.
Full of plants and animals and people.
All cupped in God's hand.
Knowing that all are held by God and sustained by his love.
And extending a blessing to all of creation.
To all living beings everywhere.
May you be safe.
May you be happy.
May you be healthy.
May you live with ease.
Picturing the beauty of this blue green planet.
This home we all share.
As you extend blessing to all living beings everywhere.
May you be safe.
May you be happy.
May you be healthy.
May you live with ease.
May you be safe.
May you be happy.
May you be healthy.
And you live with ease.
And so resting now in God's blessing.
Resting in the stillness that you've cultivated.
Bringing yourself to God's compassionate presence in this place.
Returning now to the sensations of a breath in the body.
Returning to physical sensations in the body.
Points of contact or pressure.
Touch of clothing on the skin.
Contact with surfaces.
Noticing perhaps sensations inside of the body.
The beating of the heart.
If that's accessible to you.
God flow throughout the body.
Feeling your body and breath held in this space in God's compassion.
And preparing now to bring this blessing,
This loving kindness with you into the rest of your day.
As you hear the sound of the bell.
Ringing from the beginning of the ring until it can no longer be heard.
Taking your time as you open your eyes if they're closed.
Broaden your attention.
Bring some movement back into the body.
Go in peace.
4.8 (174)
Recent Reviews
Carol
November 30, 2024
The only thing missing in this meditation is a background music. The meditation itself is healing!
Kerri
July 18, 2021
Absolutely lovely! A great meditation I will return to often. My only (very small) critique is that I wish the audio was a little cleaner, but that doesn’t get in the way of a beautiful and compassionate meditation.
Lori
June 14, 2021
Just what I needed today.
Ingunn
March 2, 2021
Thank you for aiding in connecting the dots between the Christian faith and life and the powerful tools and insights of mindfulness
Celeste
February 15, 2021
Thank you for a meditation that I can feel comfortable with being of Christian faith.
Jose
December 10, 2020
Beautiful Christian AFFIRMATIONS!
Misty
October 25, 2020
perfect for a mid day meditation. A connection to the word, mindfulness and awareness.
Court
October 18, 2020
Christian based thank you!
Maria
September 24, 2020
really good.....great for focusing on the true message of the gospel.... thankyou!
Lanny
July 14, 2020
Peaceful Christ-centered meditation increasing loving kindness
Gregg
June 18, 2020
A simple practice for moving back into a loving kindness space. Thank you