Loving Kindness Meditation

This guided meditation helps you cultivate a genuine feeling of love within yourself, without depending on anyone else. After settling into your posture and grounding in the weight and wholeness of your body, you affirm your intention to be fully present. You then recall a time when you felt intensely loved, appreciated, and accepted for who you are, bringing that person and those moments to mind so vividly that you actually re-experience the feeling. From there you let go of the memory and turn to the feeling of love itself, noticing how it lives in your body, heart, and mind, and concentrating on it moment after moment so it grows and expands. To support this, you silently repeat may I be happy, may I be safe, may I be at peace. The feeling of love is the sole object of the practice, and everything else, memories, affirmations, visualizations, is simply a way to find and hold it. You rest fully absorbed in this love, letting it heal and permeate every layer of your being.

Transcript

Sit in the meditation posture. And close your eyes. Prepare yourself for the practice. Relaxing our body and mind. By breathing deeply. And relaxing all muscles with every exhalation. Be aware of the shape of your body. The weight of your body. Pressing against the floor. Or the chair. Feel grounded. In your body. Be aware of your whole body. As one. Now, Gladden your mind. And affirm your intention to be 100% focused and present. Now think of a time. When you felt intensely loved. Appreciated. And accept it for who you are. Think of the person. That made you feel like that. And remember the specific times. You felt so loved by this person. Make your memory. So vivid. That you actually re-experience that feeling. Then shift your focus to the feeling of love itself. Let go of the memories. And just notice how that feeling of love feels present in your body. In your brain. In your heart. In your skin. Moment after moment. Concentrate on this feeling of love. So it grows stronger. The object of focus in this meditation. Is the feeling of love. So keep your mind fully engaged with this feeling. Keep holding on to it. Let this feeling grow. And expand inside of you. Occupying your whole body. Mind and heart. To help in this process. Repeat inside your mind. May I be happy. May I be safe. May I be at peace. If at any time you get distracted. Forgetting what you were doing. Gently bring your attention back to the feeling of love. By focusing on how loving-kindness feels. You are increasing your experience of love. Without depending on anyone else. Focusing on the feeling of love. Is the essence of this meditation. Everything else is just a prompt. For you to find. And hold on to this feeling. So you can experiment. Evoking different memories. Are using self-suggestion. Visualizations. Affirmations. And imagination. To find what works best for you. Relish in this feeling of love. Enjoy. Relax into it. Let it absorb you from the inside. When you are in meditation. Let it be the only thing in your universe. Have your awareness fully embrace this feeling. Let this lock. Permeate and fully occupy your whole body. And heart. Become one with it. You are cultivating this feeling of love. And projecting it. Towards yourself. Let this love permeate. Whole layers of your being. Let it bring. Happiness. And healing. Field.