Guided Loving-Kindness Meditation to Go Deep Into Your Heart

Loving-Kindness Meditation (also known as Metta Meditation or Heartfulness Meditation in Buddhist tradition) is a deep practice that will guide into your Heart, increasing self-compassion and providing you with other benefits, like: emphasizing kindness towards oneself and others, decreasing negative emotions, quieting the inner-critic; strengthening empathy.

It’s not always easy to cultivate self-compassion and be with what arises from within. So, be always kind and compassionate with yourself, and welcome everything without any judgment.

Suggested Mudra (position of you hands): you can simply place your hands on the knees, palms are facing up, without any tension in your arms, or take the Heart Mudra: hands on the knees, palms facing upwards, fold your index finger in towards the center of your palm, cross your thumb over the index finger, touch the tip of the thumb to the tips of the middle and ring finger, keep the little finger straight.

Transcript

Welcome to the Loving Kindness Meditation,

A practice that will help you cultivating and nurturing feelings of unconditional kindness and love towards yourself and others.

Now I gently invite you to withdraw your mind from any time and place and just to be here.

Following my voice,

Feeling the music,

Letting the sounds flowing through your body,

Just be gentle with whatever arises during the practice,

Physically,

Mentally,

Emotionally,

Just be kind and enjoy this beautiful journey within yourself.

To start,

Find a meditative position that is more comfortable for you,

Can be sitting on a cushion or using a chair.

Just make sure that you have a broad posture and that your head,

Neck and trunk are on a straight line.

Gently stretch your back,

Roll your shoulders back so that your chest is naturally open.

Visualize you have a string over your head.

Feeling like the string is gently pulled up,

Lifting your head towards the ceiling,

Slightly lengthening your spinal column.

Find your center.

Fix your body with the center of the gravity along with the vertical axis of the body.

See that your head is looking straight,

That your chin is parallel to the ground and the chest is lightly forward and naturally open.

Now you can place your hands on the knees with your palms facing up without any tension in your arms.

Or you can also take the mudra,

The heart mudra that is called Apana Vayu Mudra and With your hands on the knees,

Palms are still facing up.

To take it,

Just fold your fingers,

Your index finger in towards the center of your palm.

Cross your thumb over the index finger.

Touch the tip of the thumb to the tips of the middle and ring fingers.

Keep little finger straight and the elbow straight but without any tension.

And now gently close your eyes.

Here you can visualize or imagine a triangle of light that connects your heart's center with your hands,

Creating like a unique sacred shape.

This mudra is really beautiful and powerful.

It has a special effect on the heart and it helps to redirect the prana towards the heart.

It helps opening the heart on a pranic and emotional level,

Releasing any emotion and tension.

Just feel the power of this triangle and this shape of light.

You can gently rock now a little bit the body again,

Left and right,

Front and back,

To adjust once again if you feel any discomfort.

But now,

Please try to keep the body absolutely still as much as possible.

Now give yourself a little auto-suggestion that is called sankalpa,

Reminding yourself that you have a sacred appointment within yourself,

With yourself.

So just be here.

And that's your time.

Everything else can wait.

Now again be aware of your body.

Mentally visualize your body from above to below.

Be aware of the mudra.

Meditate on the heart mudra.

Feel the effect of the mudra on your heart center.

Now I invite you to visualize your heart chakra as a beautiful lotus flower.

You can choose any color.

Just feel the opening gently and softly.

And now just follow my guidance.

Leave behind any need of control,

Allowing yourself to stay in the present moment.

Gently lift your awareness to your nostrils,

Feeling the natural flow of the breath.

Let it be smooth and deep.

Let it be natural.

Just observe the flow.

Breath by breath,

Allow your body to relax deeper and deeper.

Feel that all the muscles of your face are relaxed.

Your mouth is relaxed.

Your neck,

Shoulder,

Your joints are relaxed.

Your upper back,

Your middle and lower back.

The whole back is relaxed.

Your arms,

Your hands,

All the way down to your fingertips.

Relax your hip joints,

Your knee joints.

Nicely relax your whole body.

Now I'll ask you to visualize or imagine a beautiful light entering from the top of your head,

From the crown center,

Flowing down into your body.

The light scans the whole body,

Inside and outside.

It's a healing,

Relaxing,

Beautiful light that relaxes every cell,

Every tissue,

Every fiber,

Every organ,

Every part of the body and mind.

It's a refreshing light that brings a deep and refreshed sensation.

It's a spiritual light that connects yourself with the world.

If you have any difficulty visualizing the light,

Just feel the relaxing energy of it.

Just feel the power.

You can choose any color of this light.

It's a beautiful healing light that brings a deep relaxation into your body and mind.

Nicely feel the light flowing down to your facial muscles,

Completely relaxing your facial muscles.

It feels so good.

Keep visualizing this powerful light flowing down through your body,

Bringing yourself in a state of deep relaxation.

As the light flows down from your face to your neck muscles,

It releases your neck and throat from all the tensions.

From the neck,

The light flows down,

Moving along your spinal column,

Relaxing the muscles of your entire back.

And from the back,

Feel the light flowing now to your hands,

Relaxing all the muscles of your hands.

Now visualize the light flowing up from your hands to your heart,

Releasing the beautiful energy that is stored into your heart.

Feel the light completely healing your heart to all its levels,

Physical,

Emotional,

Psychological level.

Allow yourself to release that beautiful energy that is always stored into your heart.

Visualize your heart pumping this energy to each and every part of your body.

The healing energy completely relaxing each and every part of your body.

Let this beautiful,

Refreshing and healing light flowing freely.

Let this abundant healing energy flow and heal your entire body.

Now you can visualize your inner organs,

All those parts of your body that need to be healed and to be relaxed.

Feel that you are breathing this energy directly into those parts.

The healing white light flows directly into those parts of your body.

Visualize this light flowing into your lungs,

Into your abdominal area,

Into your hips joints,

Relaxing all the muscles in those areas.

Visualize the light flowing into your thighs,

Into your knees,

Down to your legs,

Heels and feet.

Feel the body getting free from all discomfort,

Disease and pain.

No harm can come from this light.

It's only a healing and loving light.

Now I'll ask you to visualize yourself in front of a beautiful staircase and walking down.

It's a safe and familiar place.

And with each step you go down and feel that you increase the depth of relaxation more and more,

Step after step,

Breath by breath.

With each step down you are going deeper and deeper within yourself.

You are completely safe here.

The beautiful cosmic light is always with yourself,

Is always within yourself and always give you protection.

As you go down,

Step by step,

Increase the depth more.

Go down and down.

Go deeper and deeper.

By the time you reach the bottom of the staircase,

Visualize you in front of a beautiful garden.

It is a colorful garden with a peaceful and serene atmosphere.

It's a place where you can relax and heal your whole body and mind.

This garden is so safe and protected.

And so you are.

It's like a sanctuary,

Like a heaven,

Like a holy garden.

So beautiful.

It's a perfect place to spend time with yourself.

Keep visualizing yourself in this garden,

Surrounded by colorful flowers,

Plants and trees.

There are fountains,

Branches to rest and green grass.

You can feel the peace.

Visualize yourself seated in this garden,

Quietly,

And keep feeling the healing energy flowing deeper into your body and mind.

Visualize yourself in a peaceful state.

Nothing can bother you now.

Nothing can touch you.

There is just you and this beautiful feeling of peace.

You have nowhere else to go right now.

Nothing else to do.

Just enjoy and feel this deep state of relaxation and peace.

Allow your body to continue healing with this cosmic energy so that when you will be fully awake,

You will be in full control of your body,

Getting rid of all diseases and discomfort.

As your body nicely relaxes,

Let your mind be relaxed.

Let your mind get rid from whatever you don't want.

Let go all the negative emotions,

Thoughts and feelings.

Let go all the feelings of resentment,

Hurt and guilt.

All the sadness,

All the griefs,

All the fears.

There is nothing to be afraid of.

You are a beautiful being,

Existing beyond the body,

Beyond the mind,

Beyond every emotion.

You are a beautiful being,

Protected and fulfilled by this healing,

Beautiful light.

Find deep peace within yourself.

It's always there.

It's always within you.

Just allow yourself to feel it,

To express it.

Feel the eternal bliss within yourself and continue to let go of all the negative thoughts and emotions.

Instead now feel your heart.

Feel your mind with peace and harmony,

With serenity and tranquility,

With life and restoration,

With joy and bliss.

This is the time to heal your body,

To heal your mind on a deeper level.

This is the time to let go.

Let go all of the unpleasant memories and to replace them to fulfill your heart,

Your mind with peace and harmony.

And keep going deeper.

Let the deepest layers of your mind be completely relaxed.

You are absolutely safe here.

Feel the peace.

Feel the eternal love and compassion.

Feel the love and kindness as you go deep within.

As your body nicely relaxes,

So does your mind.

Continue to feel this beautiful cosmic light healing and flowing into your heart.

Completely opening your heart and releasing the powerful energy that is stored within yourself,

Within your heart.

Your heart is the fountain of the eternal peace and joy,

Of love and kindness.

So let your heart,

Your lotus flower,

Completely open up.

Let your heart fully blossom.

This is the time for yourself to fully expand the awareness of your heart chakra,

Of your heart center.

This is the time for yourself to completely heal.

And visualize your heart like a lotus flower beautifully open now,

Pumping its beautiful energy in all the directions,

Spreading love and kindness.

And you feel so peaceful,

So relaxed,

So blissful as your heart lotus is completely open now.

And now I ask you to visualize the space in front of you.

The vast and infinite space in front of your body.

And now visualize your heart sending pure positive signals of peace,

Harmony,

Love and compassion.

Abundantly,

Spontaneously.

And whoever will come in this direction,

Let them all receive your love,

This beautiful energy of peace and harmony.

Let them all be happy,

Peaceful and joyful.

Not only human beings,

All the living beings.

Whoever will come in your direction,

Let them all receive your bliss.

Let them all receive your love and kindness.

Let them all be joyful and happy.

Let them all receive your love and kindness.

Let them all be joyful,

Getting rid of all the discomfort and disease.

Just visualize your heart pumping and spreading its infinite energy.

Abundantly and spontaneously.

As your heart is spreading this energy,

I will now ask you to visualize yourself as a little child.

As far as you can remember.

If you had a nickname,

You can call yourself by using it.

Now,

Try to connect your heart with the heart of your child self.

And send love to yourself.

Feel the connection by irradiating the healing light and gently say to yourself.

May you be healed with this light.

May you be free from all discomfort from the body and the mind.

May you receive all the love and compassion from this cosmic light.

May you be happy,

Joyful,

Blissful forever.

You are beautiful as you are.

You are acceptable as you are.

You are always loved,

Protected and safe unconditionally.

And now visualize yourself as a teenager and connect your heart with your teenager self.

Send love to yourself.

Feel the connection by irradiating the healing light and gently say to yourself.

May you be healed with this light.

May you be free from all discomfort from the body and mind.

You are so beautiful as you are.

You are acceptable as you are.

And you are always loved,

Protected and safe unconditionally.

Now visualize yourself as an adult and connect with your adult self.

Again send your love.

Feel the connection by irradiating the healing light and gently say to yourself.

May you be healed with this light.

May you be free from all discomfort from the body and mind.

You are beautiful so as you are.

You are acceptable as you are.

You are always loved,

Protected and safe unconditionally.

And now visualize your family members,

Your friends,

Your beloved ones and send them this positive energy of love and kindness.

Let them all be immersed with all your joy,

Fulfilled with your peace.

Let them all be happy and blissful,

Free from all discomfort and disease.

Let love and kindness,

Let this beautiful energy flowing from your heart lotus center.

Completely embracing them in this powerful energy.

As your heart lotus continues sending this energy,

You can now visualize neutral persons or strangers.

And visualize your heart sending this energy of love and kindness to them.

Let them all be happy.

Let them all be blissful.

Let them all be peaceful.

And now you can visualize any person with whom you are in a relationship.

And now you can visualize any person with whom you had some troubles.

Who maybe caused yourself suffering.

Or maybe you caused suffering to them.

Just visualize them.

And send them love and kindness.

Let them all be happy,

Peaceful and blissful.

Let this beautiful energy flowing from your heart spontaneously and unconditionally.

The more you send,

The more you receive this beautiful energy from the cosmos.

Visualize your heart continuously spinning and irradiating this energy in your heart.

Irradiating this energy in all the direction.

Letting the healing energy flow from your heart lotus in all the direction.

Behind yourself,

In front of yourself.

On your right side,

On your left side.

Just spread this light in every direction.

Spontaneously,

Unconditionally.

Let the healing energy flowing from your heart lotus in all the direction.

In front of yourself.

Behind.

On your left side,

On your right side.

Just let it spread spontaneously.

Unconditionally.

You feel so peaceful now.

So relaxed.

So blissful.

And your heart lotus is completely open.

With its full beauty and purity.

This is a glimpse of your inner self.

You are pure bliss.

Feel this.

And keep visualizing the pure cosmic light continuously flowing into your heart.

Through your crown chakra.

On the top of your head.

Feeling your heart center in this infinite flow.

A flow of light.

That lasts forever and ever.

Stay in this deep state of peace and bliss.

Now,

Gently and slowly.

Come back to yourself.

Slowly bring,

Shift your awareness back to the nostrils.

Feel the breath.

Follow the breath.

Now,

Take a few deep breaths in.

And exhale slowly,

Deeply,

Smoothly.

For a few times.

At your own peace.

Just follow the breath.

Now,

Move your awareness to your abdomen.

To your navel center.

And feel the movement.

Expanding.

With inhalation.

And feel the emptiness with exhalation.

Now,

Slowly start paying attention to the external sounds.

To the external environment.

Be aware of the surrounding.

The meditation room.

Be aware of your body.

Your sitting position.

Feel the weights of your body on the floor.

Feel the sensation of touch of the air.

Feel the sensation of touch of the air.

Feel the sensation of touch of the air.

Feel the sensation of touch of the air.

Feel the sensation of touch of the air.

Feel the sensation of touch of the air.

Feel the sensation of touch of your hands.

Feel the sensation of touch of your hands.

Feel the sensation of touch of your knees.

Feel the sensation of touch of your knees.

Feel the sensation of touch of your fingers.

Feel the sensation of touch of your fingers.

And now,

Take one deep breath in.

And one deep breath out.

And one deep breath out.

And one deep breath in.

And one deep breath out.

And one deep breath out.

Still keeping your eyes closed.

Without any rush.

Slowly start moving gently your body.

Slowly start moving gently your body.

Slowly start moving gently your body.

Slowly start moving gently your body.

Slowly start moving gently your body.

Slowly start moving gently your body.

Slowly start moving gently your body.

Slowly start moving gently your body.

Slowly start moving gently your body.

Slowly start moving gently your body.

Slowly start moving gently your body.

Slowly start moving gently your body.

Slowly start moving gently your body.

Slowly start moving gently your body.

Feel the sensation of touch of your fingers.

Feel the sensation of touch of your fingers.

Feel the sensation of touch of your fingers.

Feel the sensation of touch of your fingers.

Feel the sensation of touch of your fingers.

Feel the sensation of touch of your fingers.

Feel the sensation of touch of your fingers.

Feel the sensation of touch of your fingers.

Feel the sensation of touch of your fingers.

Feel the sensation of touch of your fingers.

Feel the sensation of touch of your fingers.

Feel the sensation of touch of your fingers.

Feel the sensation of touch of your fingers.

Feel the sensation of touch of your fingers.

And thank yourself for taking this time of self-care and self-love.

And thank yourself for taking this time of self-care and self-love.

And thank yourself for taking this time of self-care and self-love.

And thank yourself for taking this time of self-care and self-love.

And thank yourself for taking this time of self-care and self-love.

And thank yourself for taking this time of self-care and self-love.

And thank yourself for taking this time of self-care and self-love.

And thank yourself for taking this time of self-care and self-love.

And thank yourself for taking this time of self-care and self-love.

And thank yourself for taking this time of self-care and self-love.

And thank yourself for taking this time of self-care and self-love.

And thank yourself for taking this time of self-care and self-love.

And feel your heart smiling also now.

And feel your heart smiling also now.

And feel your heart smiling also now.

And feel your heart smiling also now.

And feel your heart smiling also now.

Again,

Thank yourself.

Again,

Thank yourself.

Again,

Thank yourself.

For the openness of your heart.

And for sharing all this love with the people and with whoever will be on your path.

And for sharing all this love with the people and with whoever will be on your path.

And for sharing all this love with the people and with whoever will be on your path.

And for sharing all this love with the people and with whoever will be on your path.

And for sharing all this love with the people and with whoever will be on your path.

Thank you.

Thank you.

Thank you.

May your day and life be fulfilled with love and kindness.

May your day and life be fulfilled with love and kindness.

May your day and life be fulfilled with love and kindness.

May your day and life be fulfilled with love and kindness.

Namaste.