Loving Kindness Meditation Buddhist Full Version For Insight

This Loving Kindness Meditation is the original Buddhist version in full . Unlike the more modern adaptations, it extends your meditative practice beyond yourself to family friends and the world at large.

Transcript

So we close our eyes sit down straight and breathe in nice and deep in three, Two, One and inhale deeply and exhale completely and inhale deeply and exhale completely and inhale and when I say inhale deeply I mean that you inhale so that it fills your lungs up and your abdomen and when I say exhale completely I mean you pull your abdomen gently backwards in towards your spine that's the best way to do it slowly and gently pull your abdomen back towards your spine and then when you are inhaling again fill your lungs fill your abdomen with lovely air the breath of life we call it pran in hindi it essentially means it is the spirit the breath of life that we are actually taking into our bodies each and every moment of it and exhaling when we exhale it we let it go back into the world around us and that is the fragility that's the beauty of our relationship with life our relationship with life actually hangs on a breath it actually actually hangs on a breath and if we ever realize our mortality it will change our lives forever we will then do only those things that are important only because we will choose to use our time to our best advantage and breathing in nice and deep nice deep breath in and a slow gentle complete exhale completely and inhale and exhale completely and inhale completely and exhale completely and just settle down the thoughts may come the thoughts may go don't do anything about them just let them come in and let them float away the other side no reactions no actions you're just observing right now breathing in nice and deep a nice deep breath in deep deep deep breath in and a slow gentle exhale and now let's start with an object to share our loving kindness with you can choose any object I imagine a puppy dog imagine finding this puppy dog you're out on a walk you're traveling through near your neighborhood you're just traveling you're walking along and suddenly you find this puppy dog he's in one corner of a street like an alley he's actually in the corner and you can at first only see the eyes and slowly you see the shape and he's all curled up in this dark corner he's whimpering and that's actually what attracted you in the beginning that sound of a little whimper that came from the dark of the alley that attracted you and slowly when you see the form you noticed he's curled up he's abandoned he's hungry he's whimpering because every time that this puppy dog trusted someone he was either bitten or scratched or just told to go on his way he's lonely he's he's desperate terrified he's a little being he's just born a few weeks or a month or two months ago he's terrified he does not know what to do and he's completely helpless and you notice by the way his eyes dart that he really doesn't know what's happening and so you stand there at the top of the alley I send loving kindness to this little being because you know in your heart of hearts that if you don't do that uncared cold lonely and hungry death may just overtake this little puppy dog you're now worried you're now anxious you're wondering what you do next you look into those brown eyes and you see fear I don't know how many of you have seen this but you look into those brown eyes and you see fear but you have just loving kindness you have just kindness and love in your heart that you're wanting to win him over with you're so engrossed in this moment that everything else stops and you send out love to him it's in your eyes it's in your manner and you send out love to him it's in your eyes it's in your manner you're sending out love and as you lock eyes with this beautiful little pup somewhere somewhere he begins to see hope maybe this human is not like the rest maybe this human has compassion maybe this human will love me maybe he'll be kind to me maybe he'll take me home and give me a shelter give me food to eat and as those eyes lock somewhere trust is built it's a spark it flies between two beings it flies between two beings and into those eyes you send all of your loving kindness caring compassion and a sense of protection you're speaking through your eyes right now you're actually saying it you might say it out loud or say it in your heart dear little puppy dog don't fear me because that's what's keeping him away from you don't fear me I will always be kind and protecting to you and send out that message to him that's the message you're sending out I will feed you I will look after you I will protect you I will take care of you as best I can it's pure compassion it's love and oodles of love it's overflowing from your heart dear little puppy dog I care for you with all of my heart and I send out kindness to you I send out protection to you I send out protection to you and I send out kindness to you I send out protection to you I send out warmth to you I want to take you with me and look after you and protect you and feed you and nourish you and nurture you and love you and as you extend your hand towards the puppy he slowly withdraws further back into the alley he'd come out a little bit but now he withdraws back he doesn't trust human beings human beings hit him human beings are unkind to them but then as you send him more and more affection but then as you send him more love and as you send him more protection they say that dogs have a sixth sense and his sixth sense kicks in and he feels maybe this guy is worth trusting and slowly as you advance he stops he doesn't move back anymore he allows you to touch his fear to touch his fur and slowly as you pat him on the back pat him on the back it's like contact skin to skin heart to heart his fur is all dirty and grimy he's thin he's bony he's gaunt he's on the edge if you don't take him in right now who knows what will happen please little puppy let me look after you let me take care of you and that's love that you are expressing i will never ever harm you i will watch over you protect you nourish you give you a warm place to stay and some food as well and with that in your mind you slowly reach out and you pick him up and he lets you and trust is established it's very important between two souls for trust to be established and trust is established and trust is established he sees you as hope in a world that is otherwise cruel and slowly you bring him to your chest and hold him close and let him see and feel the warmth of your body and you feel the warmth of his body next to you and slowly slowly slowly that fear that was part of him slowly disappears and you can see a glint in his eye dear little puppy that's what you truly want for you dear little puppy may all your pain disappear may all your desperation change to hope and now he feels too maybe i have a big protector maybe this guy will look after me he starts to trust us that warmth of healing that warmth of love that warmth of compassion that warmth of kindness is spreading all over him and as you hold him close to you as you hold him to your chest slowly for the first time and i don't know if you've ever seen it live but i've seen it live for the first time he lets out a puppy smile and those of you who've seen a puppy smile it's worth a billion words and a little woof of joy he's coming home he's comfortable he's coming home he's got love and finally he he's saying to himself i have someone who will love me who will love me without counting costs who will protect me and there's a twinkle of hope in his eye and within you there is only loving kindness only loving kindness so it creates a kind of circle loving kindness always creates a circle let's for a few moments hold on to that feeling of loving kindness within us just breathe it in breathe it in and just hold on to it right now this is this is the feeling of loving kindness when you're willing to do anything when you're putting yourself out there only with love nothing else no other intention only love and now let go of the image of the pup or the cat or any other animal that you had whatever you had as an image let go of that and imagine a friend or someone in your family or someone close to you who really really really needs this loving kindness imagine that person standing in front of you and bring that person into your mind's eye right now somebody who really needs loving kindness could be a friend could be a colleague could be a family member could be somebody who's amazingly close to you who needs that loving kindness right now imagine that person standing right in front of you he or she too is like this little puppy dog in need of loving kindness in need of warmth in need of a feeling of security they may be in need of someone to stand with them only nothing else to stand with them when all of the world has left they may need you to nurture them while they're sick to care for them or maybe just hold their hand when they're afraid I want you now to take their names and say I care for you I love you and I'm there whenever you are in pain or hurting or in trouble take their name and say I care for you and love you and love you and I'm there whenever you are in pain or hurting or in trouble whenever unconditional that's the love loving kindness out of kindness and compassion for them you're reaching out your hand like you reached out to the puppy dog the same thing it's exactly the same thing you're reaching out I love you not because I have to but because I want to I love you not because I have to but because I want to somewhere that spark of trust that spark of joy that spark of love is coming alive as we speak as you send out this beautiful healing as you send out this loving kindness dear and take their name anytime you are in pain or sick I am with you I'm always here to give you safety and reassure you and give you hope and imagine this beautiful golden light of loving kindness coming out off your chest coming out off your chest and completely surrounding your friend this is the golden light of loving kindness it originates in your it's there in your heart right now it's there in your heart right now it's just flowing out and completely encircling your friend completely encircling your friend may you be free from pain or sickness or fear may you smile and laugh and live and be happy only when you truly truly wish that of someone can you say may you be free from pain and sickness may you be free free which means that you don't have pain or sickness anymore may you be free from fear and in your mind you can see them laughing with you as you see may you smile and laugh and live in happiness may you smile and laugh and live in happiness and sometimes tears may fall let them you're overflowing with loving kindness your happiness is my happiness your joy is my joy when I was a young kid my mother would kiss my wounds whenever I fell over I'm sure a lot of your moms did that too this act is a parallel to that because she would say I'll kiss your wound I'll kiss where you're hurt and make the pain go away what you're doing right now is healing wounds for your friend or your partner with love with love and kindness whoever that person is who is in your mind's eye right now who is in your mindscape who you are sending this loving kindness to this healing is going out to him or her and they will feel it today you're an unending source of loving kindness and that beautiful golden light is flowing out to your friend right now but there's lots more actually where you come from and the more you come the more you will feel that you are in your mind's eye right now you're sending out to your friend right now but there's lots more actually where you come from and the more you give the more loving kindness you will have the more you give the more loving kindness you will have and as you spread this light the golden glow of loving kindness becomes stronger and stronger and stronger it becomes more powerful and now let's travel from where we are onto the streets of our city and now let's travel from where we are onto the streets of our city and let's walk amongst the people maybe it's a train station maybe it's a supermarket and there on the curb you'll find folks who might not be that well off might not have a job might not know where their next meal comes from who might be poorly right now and undernourished and ill who might have an addiction whatever that might be let's reach out to them today and send them loving kindness send them loving kindness to those who are sick and lonely and fearful and maybe abused to the birds and the animals in your city in the space that you are in in where you live let's send all of them loving kindness today and as you send it up to them it drops down on just those for whom it is right right now it's hope it's joy it's love and kindness that's what you're sending up compassion is what you're sending up let's just send it up into the city of us wherever we stay or the town or the little on cloud that we're in whatever it might be we're sending up loving kindness right now that all in your city are at peace they're healed they're happy they're loving that's how we change the world one little piece of love at a time let's send out that love and now let's go into the world oh this big beautiful world to the birds to the trees to the animals to all the inhabitants of this world let's send loving kindness today that beautiful glow golden let's send it out to each and every one who inhabits the earth to the plants to the sky to the sea oodles of loving kindness floating out right now it's nice like nice big bubbles of joy nice big bubbles of love that are floating out of you from the middle that beautiful beautiful golden bubble it's floating out into the earth you only have love right now you only have compassion right now that's your prime you only have compassion right now that's your prime feeling send it out nice and strong to heal the world and make it a better place to heal the world and make it a better place to heal the world and now imagine yourself your you see in front of you you're standing in front of yourself you see yourself in front of you it's like looking in a mirror and you know in many ways you're no different from the little pup sometimes you're hurt sometimes you're let down sometimes you're disappointed and angry and fearful and guilty and sometimes maybe without money maybe and sometimes you're lost and sometimes you fear that you're not loved and you feel that you're not loved and you really need to be loved and today you send loving kindness to yourself may this person that i've known for as long as i've lived be happy i care for this person i love this person you can take your hands to your heart now and say this may this person i've known for as long as i've lived be happy we always want happiness for ourselves always i care for this person you really do i care for this person and i love this person with all my heart may i be happy and free from pain and fear and anxiety and guilt and whatever it is that stopped me from being my true self i want to be happy and free and joyful and i accept this loving kindness that will set me free and if there's any disease heal that disease within me may i truly learn to accept this moment called now may i truly learn to accept this moment called now and let this golden light of loving kindness linger within you and as you do embrace yourself wrap around yourself wrap your arms around yourself today and embrace yourself wrap around yourself wrap your arms around yourself today and embrace yourself i love myself may i be happy and well i love myself may i be happy and well i love myself may i be happy and well embrace yourself and give yourself the power to love yourself give yourself an infinite love for yourself loving kindness is what you need to give yourself today do that just breathing it in breathing it in nice and deep and just feeling this beautiful loving kindness inside you feeling that beautiful loving kindness actually engulf you breathe it in breathe it in nice and deep and just let it float breathe it in breathe it in nice and deep and just let it float just let the beauty float within you and feel the love within you and hold that close in your heart and remember that whenever you so wish you can come back to this time and space and this practice and remember that whenever you so wish you can come back to this time and space and this practice that's the beauty of it so just breathe it in let's spend a few moments in quiet silence with ourselves enjoying this moment savouring this moment just breathing it in and letting it be this lovely feeling of love this loving feeling of loving kindness for ourselves and everybody around us it's a joy what a joy and slowly and gently whenever you're ready you can rub your hands together and place them on your eyes and open your eyes with a smile

Reviews

Words can't describe what I am feeling. Amazing 🙏

You always take me to a beautiful and safe and loving space- thank you Denzil for all that you bring into my journey ♥️

💙🙏🏼💙

Loved this meditation. I’ll do it once a week ….Awesome! Tks Denzil!

Nice, thank you💓