Loving Kindness Meditation

Sit with Becca and discover the benefits of developing a loving-kindness practice. Develop a sense of compassion for yourself and others as you take about 10 minutes each day to pause and be kind.

Transcript

Taking a moment to find a comfortable position for your body.

You can sit on the floor or a seat.

You can lie down if you like.

If you can,

Putting your feet against the floor.

Doing whatever you like with your hands.

And gently closing your eyes if you like.

And if not,

Picking an object in front of you to observe.

Allowing your body to settle in,

Giving yourself permission to be still.

Beginning to turn your awareness and your attention to your body breathing as you sit here.

If you're sitting up having good posture but not straining in any way.

If you like,

Taking a moment to elongate the spine and imagine a little space in between each vertebrae.

And then settling back in to a comfortable position.

Finding the shoulders,

Sending that universal sign to your mind and body that you are calm and at peace.

Not straining your neck or head in any way,

But allowing it to be in a neutral position.

Tuning in to the breath wherever it's most mindful for you in this moment.

Maybe that's feeling the temperature change on your nostrils or the air moving on the back of your throat.

Or maybe it's the gentle rise and fall of your abdomen as you breathe.

Wherever it is,

Following the breath where you notice it most.

As you feel your body breathing,

Starting with true compassion for yourself in this moment.

By allowing your breath to guide you,

Not trying to control it or change it in any way,

But allowing your breath to be in its most true and free form.

It'd be normal to have a shallow breath,

A low breath,

A sudden sigh.

As you follow the breath,

You might notice that you've already become distracted.

Lists of things to do,

Things from the past,

Memories,

Feelings,

Sensations in your body.

Whatever form distraction might take for you.

Knowing that you have the ability to direct where your attention goes,

Even though the mind will always have its own work to do.

We have the ability to refocus our attention and our awareness in each moment.

When you notice that your mind has wandered away from your breathing gently,

But with purpose and intention,

Refocusing back to your breathing,

Back to your body as you sit or lie here,

Just simply being,

Breathing in this moment,

Feeling the gentle expansion of your abdomen on the in-breath,

Feeling it fall back towards your spine on the out-breath,

Allowing your body and your mind as much as you can to be calm and neutral,

Still and at peace.

Just allowing yourself to be.

With each exhale,

Letting the outside world fade away a little bit more,

Knowing this time is just for you.

Each and every time you notice your focus has wandered away from your breathing,

Not judging,

Letting go of frustration,

But just knowing that's the natural process of following your breath,

Feeling your body breathing,

Noticing when your mind has wandered,

And gently refocusing back to your breathing.

When you're ready now,

Bringing to mind a friend that you've had great feelings of love for,

Maybe this is a favorite family member,

A friend,

Loved one,

A favorite pet,

Noticing the changes in your body and your mind as you think of them,

Feeling your chest become slightly warm maybe,

Feeling a gentle uprise as you keep a sense of awareness of this friend,

Letting go of this person or friend now,

But keeping an awareness of the changes that happened as you thought of them,

Feeling your body breathing,

And as you sit or lie here,

Bringing yourself to mind in this moment,

And offer loving kindness to yourself in this moment as you breathe,

Allowing these words to become your words.

May I be happy,

May I be healthy,

May I ride the waves of my life,

May I live in peace no matter what I am given.

Looking for just a moment,

Looking within with mindfulness,

Just seeing if you can allow emotions to just be,

And when you're ready,

Bringing to mind someone that has always been on your side,

Maybe a friend or a family member,

A favorite pet,

Not questioning who comes up in this moment,

But bringing to mind someone that's always supported you,

Just seeing or sensing this person,

And as you keep them in your awareness,

Seeing if you can allow these words to become your words.

May you be happy,

May you be healthy,

May you ride the waves of your life,

May you live in peace no matter what you are given.

Again,

Any emotions that are coming up,

Any feelings,

Memories,

Just allowing them to be if you can,

Feeling your body breathing as you exhale,

Letting go of stored emotions if you need to.

And when you're ready,

Try bringing to mind someone who brings up feelings of very mild irritation or maybe someone that you see often but you don't know well,

Like someone that delivers your mail or you see at the grocery store,

Maybe you know their name or you don't,

Or maybe there's someone in your life that you're interested in healing relationship with,

That you've had a very minor irritation or annoyance with,

Not the most difficult person you have ever known.

But seeing if you can let these words become your words as you keep this person in your awareness.

May you be happy,

May you be healthy,

May you ride the waves of your life,

May you live in peace no matter what you are given.

Again,

As you look within,

Seeing if you can allow emotions to just be for a moment,

Feeling your body breathing as you sit or lie here.

And now fanning out your awareness and your attention to include all persons and creatures on the planet and of course including yourself in this offering of loving kindness as you let these words become your words.

May we be happy,

May we be healthy,

May we ride the waves of our lives,

May we live in peace no matter what we are given.

As you breathe,

Letting go of stored emotion if you need to,

Allowing feelings to just be if you can for a few moments.

Feeling your body breathing,

Feeling your feet against the floor,

Noticing the sensations of contact and weight of your body and taking a moment to congratulate yourself for taking time just for you today to allow your mind and your body just to be as it is in this moment and knowing you can take this same calmness and peace with you wherever you are.

Our breath is always with us.

When you need to slow down,

Feel your body,

A sense of your body as a whole,

Feeling your body breathing.

When you're ready in your own time,

Giving your body gentle permission to move,

Wiggling fingers and toes,

Allowing your body to gently translate those little movements into larger movements and when you feel ready,

Gently opening your eyes.

Reviews

Beautiful and inspiring, thank you! 🙌🏼🥰🙏🏼🫶🏼

Very peaceful and beautiful meditation 🙏🏻

Beautifully delivered! Just what I needed today. Thank you ☺️

Lovely meditation. You use the same loving kindness phrases as a teacher I knew from Kripalu so that was a lovely surprise.
The volume is quite low.

Great way to start the day 😍❤️

A lovely gentle accompaniment to where I am right now, kind and accepting, thank you