Day 14: Loving-Kindness | 21-Day Meditation Challenge

Loving-Kindness Meditation is a Buddhist-derived practice that teaches us to develop compassion, kindness and warmth toward ourselves and others. This technique helps reduce stress, anxiety, depression, anger, fear, and pain, and improves self-compassion and positive emotions.

Transcript

Loving-kindness meditation or metta meditation is the ultimate form of compassion and selfless love towards ourselves and others.

By practicing metta meditation,

You combine the four qualities of love,

Friendliness,

Appreciation and love,

Equanimity,

And compassion.

Buddha said,

Unless we treat ourselves with love and compassion,

We cannot reflect the same on others,

Meaning we always experience self-love and self-compassion for ourselves and only then we share with others.

So allow yourself to get comfortable,

Where your spine is straight,

Your back is nice and tall,

Then you can rest your hands wherever they feel comfortable.

Let's take a deep inhale for 1,

2,

3,

4 and 5 and a slow exhale for 5,

4,

3,

2 and 1.

Inhale for 1,

2,

3,

4 and 5 and exhale for 5,

4,

3,

2 and 1.

One more time,

Deep inhale and a slow exhale.

And now allow your eyes to close gently and your breath to be natural and easy.

Relax any tensions in your eyes,

Let your tongue sit comfortably at the bottom of your mouth,

Relax your shoulders,

Relax your whole body,

Take a deep breath in and breathe out.

Now bring your awareness inward,

Without concentrating just relax and imagine yourself as a person with your life,

Your personality,

Everything that makes you who you are.

You've not judged yourself,

Only welcomed the person that you are.

And now I invite you to repeat the words to yourself and in silence.

May I be healthy.

May I be happy.

May I be safe.

Contemplate what the words truly mean and try to measure how they are making you feel inside.

Now we are going to extend our loving kindness practice to the people that we love.

So visualize your people and repeat in silence,

May the people I love be healthy.

May the people I love be happy.

May the people I love be safe.

May the people I love be healthy.

May the people I love be happy.

May the people I love be safe.

And finally,

For someone that you don't know but you wish to send them your best wishes,

May this person be healthy.

May this person be happy.

May this person be safe.

May this person be healthy.

May this person be happy.

May this person be safe.

We are now at the end of this session so let's take a deep inhale and a slow exhale.

And you can now open your eyes and reconnect with your surroundings.

Reviews

Beautiful, unique in its kind and very touching…. 🙏🏻