Loving Kindness Meditation

Loving-Kindness is a traditional meditation practice and can be transformative. The purpose is to send messages of love and care to others and most importantly the self. Even if you have a hard time believing the messages of kindness- the fact that you are setting the intention to be kind to yourself is exactly the place to start. There is research that states that people who practise loving-kindness regularly become happier over time.

Transcript

Welcome to your loving-kindness meditation.

My name is Allison.

Come to a comfortable posture.

Relax the body.

Relax the mind.

We're not trying to make anything happen.

Bring the attention to the chest,

To your physical heart,

Or bring the attention to wherever you feel kindness and connection in the body.

For many,

That places the heart,

But perhaps it's the belly.

Notice if the heart feels open or closed or anything in between.

Checking in not order to change anything,

But just so you know.

Bring to mind one person you feel a connection with.

A loved one,

A friend,

A pet.

Start to send this person friendly wishes.

Silently repeat these phrases to yourself.

Say this phrase to this person.

May you be safe and protected.

May you be truly happy.

May you experience moments of peace.

Now move the attention from your friend to yourself.

You can send loving-kindness to the adult that you are today or perhaps send it to a younger version of yourself.

Now start to send yourself these friendly wishes.

May I be safe and protected.

May I be truly happy.

May I experience moments of peace.

Finding your breath now.

Gathering up these wishes for yourself.

Allowing yourself to savor these kinds of wishes and get a sense for how that feels in the body.

When you hear the chime that will mean the meditation is over.

But for right now finding the breath and keep doing loving-kindness for the rest of the day.