This loving-kindness meditation is a mindfulness-based meditation that helps us cultivate compassion,
Kindness,
Acceptance,
And love for ourselves and all others.
By directing caring feelings towards oneself and others,
The aim of loving-kindness meditation is to develop a state of unconditional kindness as well as an appreciation of our oneness with others,
Recognizing that all beings,
Including ourselves,
Have the desire for happiness and peace.
Begin by getting yourself comfortable.
Allow yourself to switch from your usual mode of doing to non-doing,
To simply being.
Connect with your body and bring your attention to your breathing.
Follow your breath as it comes in and then out of your body without trying to change it.
Simply be aware of it and any feelings associated with it,
Giving your full attention to each breath in and then to each breath out.
Being fully here in each moment with each breath.
If distracting thoughts arise,
It's okay.
Acknowledge them without becoming attached and lovingly return to the practice.
Take a moment now to consciously set an intention for your practice,
Such as,
How do you want us to open my heart,
Or to cultivate loving-kindness,
Or to care for myself.
Now bringing to mind a person or a pet from whom you are happy to see and have deep feelings of love.
Imagine or sense this person or pet,
Noticing the feelings you have for them arise in your body.
It may be a smile that spreads across your face.
It may be a warmth in your body.
Whatever it is,
Allow it to be felt.
Now letting go of this person or pet and continue to keep in awareness the feelings that have arisen.
Bring to mind now and see if you can offer loving-kindness to yourself by letting these words become your words.
May I be safe.
May I be happy.
May I be healthy.
May I live in peace no matter what I am given.
And may my heart be filled with love and kindness.
Notice the feelings and sensations that arise and let them be.
Now try offering loving-kindness to someone who supports you.
Bring that person to mind and let these words become your words.
May you be safe.
May you be happy.
May you be healthy.
May you live in peace no matter what you are given.
May your heart be filled with love and kindness.
Notice the feelings and sensations that arise and let them be.
Once feelings for a loved one flow easily,
Turn your attention to someone with whom you have difficulty.
It is best not to start with the most difficult person but someone who brings up feelings of slight annoyance or irritation.
See if you can let these words become your words as you keep this person in awareness.
May you be safe.
May you be happy.
May you be healthy.
May you live in peace no matter what you are given.
May your heart be filled with love and kindness.
Notice the feelings and sensations that arise and see if you can just allow them and just let them be.
Now bring to mind the broader community of which you are a part of.
Imagine your family,
Your colleagues,
Your neighbors.
Fan out your attention until you include yourself in this offering of loving kindness as you let these words become your words.
May we be safe.
May we be happy.
May we be healthy.
May we all live in peace no matter what we are given.
May our hearts be filled with love and kindness.
Notice the sensations and feelings that arise within you.
Taking this moment to thank yourself for showing up for yourself.
When you are ready,
You can end your practice.
Thank you.
