Practicing Loving Kindness

This meditation is part of a Cambridge Research Study. In this practice, we begin by attending to the sensations in our body. Every five minutes a gong marks the time. We practice Loving Kindness by first generating love towards ourselves, then to a person we hold dear, to a person we feel neutral about and to a person we dislike. We then expand this feeling to every sentient being in the universe. We finally rest in the energy of Loving Kindness we have generated and bring it back to our everyday life.

Transcript

The choose a place where you can sit comfortably and undisturbed for 20 minutes to avoid any I related artifacts in the EEG measurement please close your eyes gently for the duration of this meditation you will hear a gong every five minutes and I will let you know when you have reached the end of the meditation first we will start with a five minute body scan practice and then we will move on to the main practice the main practice today will be a loving kindness meditation take a few minutes to settle into your body when you're ready bring your awareness to the physical sensations in your body starting in your toes bring your awareness to any sensations occurring such as the touch of your clothes on your skin any feelings of heat or coolness notice any pressure on your body any tightness of your muscles and let go of the tension in this familiar manner scan and bring into your awareness each part of your body in sequence until you hold your whole body in your awareness you you after you have scanned the whole body in this way spend a few minutes being aware of a sense of the body as a whole and of the breath flowing freely in and out of the body feel how your entire body is breathing how your body is changing and moving in response to the breath you you you you you when settled generate loving kindness towards yourself wish yourself to be well wish yourself to be happy wish for the realization of your deepest yearnings and longings wish the very best for yourself imagine an incandescent radiant white light that is the nature of loving kindness at your heart imagine on each in breath that you are drawing light from this well of loving kindness at your heart with each out breath imagine this light of loving kindness and sense of well-being suffusing every part of your body mind and being think may I experience genuine happiness and the source of happiness within me may I have the causes of happiness and always be well and happy think that this has happened as you imagined it you you you you imagine the light going out to them suffusing their body mind and being with loving kindness and well-being think may they experience genuine happiness and the source of happiness within them may they have the causes of happiness and always be well and happy think again that this has happened as you imagined it you you you you next bring to mind a person who you know but are neutral about with no particular sense of being either close or distant no strong feelings of attachment or aversion towards them again on the in breath draw from the well of loving kindness at your heart and on the out breath imagine the light going out to them suffusing their body mind and being with loving kindness and well-being you you you now bring to mind a person who you know but you dislike someone who has done you harm or taken satisfaction in your unhappiness or misfortune again on the in breath draw from the well of loving kindness at your heart and on the out breath imagine the light going out to them suffusing their body mind and being with loving kindness and well-being think to yourself may they experience genuine happiness and the source of happiness within them may they have the causes of happiness and always be well and happy yet again think that this has happened just as you imagined it you you you then to conclude come back to the incandescent radiating white light at your heart and expand it imagine it going out limitlessly in all directions evenly and all-inclusive Lee with every out breath going out to all beings throughout the entire universe thinking with a deep yearning may all beings experience genuine happiness and the source of happiness within them may they have the causes of happiness and always be well and happy think further that this has happened just as you imagined it you you you you you you you and now bring this practice to a close by coming back to yourself sitting for a while and basking in the energy of loving kindness that has been generated here slowly bring your attention back to the room remember where you are and remember the space around you whenever you feel ready you can begin to move your hands and your feet slowly enjoy this moment stretch a little bit if you feel like it and finally softly open your eyes and remain aware of yourself present in the here and now when you are ready please review your experience in the experience booklet and mark down your specific experiences in the online form thank you and have a lovely day

Reviews

I really liked this it made me feel so good to send out light, with happiness and health to everyone! Thank you. 🌷

I enjoyed this Metta because it was just the right proportion of guidance and silence for private reflection on the object of meditation. Units of time were marked by a very pleasant gong stroke.

Lovely meditation! Thank you!! ❤️🙏☺️🦋🌈

Phenomenally perfect❤️

Great! Just enough guidance to bring me back to the present and stay focused and a wonderful practice

Wonderfully healing💕

Clear, cleansing, powerful. This meditation brought joy and light and a feeling of love. Deeply concentrating, but held in safety by the steady, strong, kind voice of the meditation guide, you are able to face even those things that might be painful or difficult. This is a meditation to repeat, over and over again.