Loving-kindness meditation.
This meditation is a proven way to cultivate self-compassion.
Sometimes we can be pretty hard on ourselves.
We're our own worst critics.
According to Buddha,
No one is more deserving of loving-kindness and compassion than ourselves.
If we open our hearts to ourselves,
It's easier to be loving and kind to others.
First,
We will meditate and wish good things for someone we really love.
Then we will wish goodness for a neutral person we hardly know.
And then a difficult person in our life.
And finally,
We will receive these same blessings.
With regular practice,
This can transform your life in many unexpected ways.
Your perception and empathy for others as well as yourself will change for the better.
Let's begin by sitting comfortably.
Arms and palms in a relaxed position.
Close your eyes.
Take a deep cleansing breath and prepare to relax.
This time is just for you.
Bring your awareness to the top of your head.
Feel the pulse and the warmth under the scalp.
Relax the top of your head.
And move down to your eyes.
And become aware of the tiny muscles around the eyes.
Relax these tiny muscles and let them go.
Move your awareness down the face to your cheeks.
Feel a warmth in the cheeks.
And now become aware of your jaw.
Release the jaw and let it just drop open.
Move down now to your shoulders.
And breathe into this area.
Let your shoulders relax.
And now your arms and hands.
Become aware of a tingling sensation in the palms of your hands.
Allow this feeling of relaxation.
Move down your body like a wave.
Now that we are nice and relaxed,
Bring to mind someone you care about and are very comfortable around.
A friend or family member you enjoy and love.
Say their names silently to yourself and visualize them sitting in front of you.
Direct loving kindness towards them.
Become aware of your heart.
And from your heart say,
May you be happy.
May you be healthy.
May you be peaceful.
May you be loved.
As you say these phrases,
Feel the joy in your heart as it radiates out to every cell in your body.
And now spreads out to this person's body and spirit.
With each wish for them,
Imagine them receiving this love and joy.
May you be happy.
May you be healthy.
May you be peaceful.
May you be loved.
Now bring to mind a neutral person in your life.
Someone you don't know very well.
An acquaintance you just see around from time to time,
Like a grocery bagger or mailman or pharmacist.
You don't feel one way or the other about them.
Direct loving kindness towards them.
From your heart say,
May you be happy.
May you be healthy.
May you be peaceful.
May you be loved.
As you say these phrases,
Feel the joy in your heart as it radiates out to every cell in your body and now spreads out to this person's body and spirit.
With each wish for them,
Imagine them receiving this love and joy.
May you be happy.
May you be healthy.
May you be peaceful.
May you be loved.
Now take a deep breath and visualize a difficult person in your life.
Bring to mind someone who really ruffles your feathers.
Family or a bully or a politician or a friend.
Say their name as you imagine them sitting in front of you.
Direct loving kindness to this person.
May you be happy.
May you be healthy.
May you be peaceful.
May you be loved.
Feel the pure joy in your heart as it radiates out to every cell in your body and now envelops this person's body and spirit.
With each wish for them,
Imagine them receiving this love and joy that they so badly need in their life.
May you be happy.
May you be healthy.
May you be peaceful.
May you be loved.
And now think of yourself and one of your best qualities.
Bring this quality to mind and feel happy and proud of yourself in this moment.
Maybe it was just something simple you did like helping someone feel better or think of a wonderful talent you have.
Right now feel really good about yourself.
Now focus on your heart.
Say silently to yourself with sincerity and clarity and compassion.
May I be happy.
May I be healthy.
May I be peaceful.
May I be loved.
Allow these words to flow from your heart into every cell of your being.
May I be happy.
May I be healthy.
May I be peaceful.
May I be loved.
You may open your eyes.
Carry this loving kindness with you and share it with others.
May you be happy.
