Instant love: One Minute Smiling Kindness Practice

This is a short one-minute practice on compassion. This is a variation on the traditional Buddhist practice of loving kindness. In this practice, in our mind's eye we will be thinking of ourselves smiling full of joy, with our eyes glistening with pure contentment at the present moment. Chris recorded this at Victors Way in Ireland. Enjoy!

Transcript

Hello,

My name is Chris and today I'm joined by my friend Claire and we're going to do a short meditation practice called Instant Love and the sounds you can hear in the background those of the nature in the park Victor's Way down in County Wicklow,

Ireland.

So this practice is based on the Buddhist Metta practice loving kindness.

We're just going to focus on one person.

We're going to be focusing on that one person for a minute and focusing on that one person in our mind's eye as smiling.

So before we start make sure you're seated or lying comfortably,

Gently close the eyes or bring your gaze low.

In your mind's eye just very,

Very subtly think of you stood in front of yourself.

See yourself smiling,

See your eyes glisten,

See yourself full of joy,

Full of happiness,

Full of love.

In your mind's eye say to yourself,

Hello,

May you be happy,

May you be well,

May you be happy,

May you be well.

As you say those words see yourself smile even more,

See your eyes glisten with joy,

Maybe some dimples form.

Just see the vibration of love echoing from you to you.

Very gently bring your awareness back.

Just noticing the points of connection into the ground or into a seat.

Very slowly open your eyes.

Don't rush back into anything just yet.

Give yourself some time.

May you be happy,

May you be well.

Thank you for listening.

Have a wonderful day.

Reviews

What a great reminder that it all starts with me (with the world with me) and radiates outward. Thank you.

This was a truly magical visualization.
Thank you! ❤️🌈

I'm greatful humble a Christian actorbsinnger with Courage love and a Purpose Amen and so it is

Perfect for beginning a practice of self compassion.💖🙏🏼

Thank you for that short moment of metta.

Beautiful, thank you very much:)

Really good little mini meditation 🙂

Just the quick, in-between-chores, pick-me-up I needed!
Thank you

Made me feel happiness and love for myself that I had struggled to feel before completing this meditation

Wonderful loving kindness intention meditation. It begins with kindness to oneself! May you be well , may you be happy. Thank you Chris! 🙏🏼💫💕

Nice. I'd like a longer version too

Short but very sweet thank you

Short but very powerful practice. I love it! Thanxx

Thank you for this beautiful meditation 🙏

A quick, simple & sweet metta. May you all BE well. Namaste & Thank you.🙏🏽🙂

Lovely ... Thank you.🌹

Short but powerful! May you be happy, may you be well!
Thank you so much!
Namaste 🙏 💜🌻🌸🌞

Thank you Chris!

Nice quick and uplifting

A lovely little break from my busyness! Beautiful, thank you 🙂