Hi there,
It's Chris McDonald,
Licensed therapist.
Today I'm going to teach you how to use loving-kindness meditation,
Which might be a different kind of meditation than you've tried before.
And the reason I want to share this with you is there are so many benefits.
It decreases negative emotions,
Increases positive ones,
Helps curve that self-criticism that you might have in your head,
Increases empathy and compassion,
Decreases depression,
PTSD symptoms,
Anxiety.
So this is all research-based,
So there's so many wonderful benefits.
So I thought I'd share this today so that maybe you can make this as part of your meditation rotation,
So that you can help yourself to feel more connected and compassionate,
Especially towards yourself,
But also with other human beings and other beings in the world.
So for this meditation you can sit in a chair or if you prefer to sit on the floor on a cushion or pillow,
You're also welcome to lay down for this meditation.
So do what feels good for you in this moment.
And once you're there,
Just try to settle in,
See if you need to shift at all to get a little bit more comfortable.
See if you want to use any blankets or other props just to get yourself in the moment.
You're welcome to use a blanket if you're laying down,
Make this a comfortable experience.
Place one hand on your belly and one on your heart,
Or you're welcome to cover them above your body if you're uncomfortable touching yourself,
And it's okay if you do that as well.
So imagine the last time that you're feeling some distress,
Maybe it was today or yesterday,
And see if you can tune in to what sensations you felt in the moment.
Where did you feel them in your body?
Was it in your belly or your chest?
In your back?
Just notice,
See if you can bring that sensation up right now,
And bring up the emotion of it.
The best way to work through difficult emotions is to sit with them,
And this is a safe place to do this in this meditation.
So just notice that emotion,
Allow it to be there accepting it without pushing it away.
And in your mind,
Say to yourself,
I'm having a hard time right now,
This is difficult for me,
Everybody has hard times.
And repeat in your mind,
After I say each of these,
May I show myself kindness in this moment,
May I show myself compassion.
Now imagine someone you love,
Picture them in your mind,
Really try to get clear with who that is,
One person,
Feel that love flowing through you as you think of them,
And imagine sending that love out to them in the universe,
And picturing them receiving it,
And saying in your mind,
May they be happy,
May they be at peace,
May they be safe,
May they be healthy and strong,
May they be free from suffering,
May they be filled with loving kindness.
Now imagine that love flowing towards you,
And keeping your hands on your belly and your chest,
Giving yourself some of that comfort.
As you try to imagine someone you don't like,
Someone you're having a conflict with,
And try to get a clear visual of who that person is,
Notice what comes up for you as you visualize them.
Do you feel any sensation in your body?
Do you notice any emotion coming up?
Or is it a mix of a couple emotions?
Or are you more disconnected from that feeling?
We're not judging,
We're just noticing right now.
So with that visual of them in mind,
Say in your mind the following,
May they be happy,
May they be at peace,
May they be safe,
May they be healthy and strong,
May they be free from suffering,
May they be filled with loving kindness.
Let that go out to them.
And coming back to you,
Imagine filling yourself with the love and care and kindness you give to others.
Notice how that feels physically,
Emotionally,
And spiritually.
And repeat to yourself,
May I show myself kindness in this moment,
May I show myself compassion,
May I be happy,
May I be at peace,
May I be safe,
May I be healthy and strong,
May I be free from suffering,
And may I be filled with loving kindness.
And just pause for a moment,
Checking in,
Noticing how that feels,
To give both yourself and others that loving kindness.
Tuning into that,
Feeling the alignment of it,
The connection with all things.
You can move your hands away from your belly and your chest,
Try to bring your awareness back to the room,
Wiggle your toes,
And if you're laying down go ahead and push yourself up to seated.
And if you're seated,
You can gently just roll your shoulders back,
Just trying to bring that awareness back to the room.
And gently blink your eyes open.
And I hope that was helpful for you.
And again,
This is a wonderful practice that you could use each and every day.
And the more you do it,
The more benefit you get.
And again,
This is Kris McDonald,
Licensed therapist.
I hope you carry these feelings of loving kindness with you throughout your day.
