Hello and thank you for choosing to meditate with me today.
In this session,
We will be doing a loving-kindness meditation.
If you do not know what loving-kindness entails,
Loving-kindness means tender and kind affection.
It is the wish that all beings,
You and others,
May be happy and that good things may come their way.
Loving-kindness meditation teaches us to be a better friend to ourselves.
It is a way to increase compassion.
Loving-kindness meditation is a form of single focus.
So just as the breath is used as a focal point in other meditations,
Compassionate phrases in loving-kindness meditation are the focus of our attention.
Each and every time our mind starts wandering,
We simply take notice of this and return to these phrases.
The goal of loving-kindness meditation is to cultivate compassion to ourselves and unto others.
This kind of meditation has four healing elements.
Intention,
Attention,
Emotion,
And connection.
Boosting our intention in saying,
May everyone be happy,
Gives energy and meaning to our lives.
The focused attention during this exercise calms our mind,
And that happens when we're repeatedly returning to those sentences.
The positive emotions which emerge contribute to our happiness and the connection we experience while in silence.
It creates a feeling of calmness and safety.
Some important things to know before we get into this session is that it's important that you try to let go of any expectations about how you should feel during the meditation.
If you find that you become discouraged because you don't feel any positive feelings,
Just be gentle and compassionate.
I just want to remind you that the aim is to focus on the wish and the intention,
Not necessarily creating positive emotions.
It is also important to realize that the purpose of the exercise is not to reduce or eliminate pain or suffering.
Instead,
This exercise teaches us to adopt a gentler attitude.
Practicing this exercise is like being there for a friend who's not feeling well.
You may not be able to heal them,
But you're able to give them the love and compassion that they want and that they need.
Also note that if you do this meditation on your own or even here with me,
You can use your own phrases.
May I love myself as I am.
May I truly be happy.
May I be able to deal with fear.
May I be free of worry,
Etc.
The phrases that I'm going to use are simply a framework and not something that needs to be taken as gospel.
You can become creative and do what works for you.
Try not to formulate phrases that are too specific,
Such as,
May I get a high grade for this test I'm taking or may I get a raise at my job.
When a wish has a very specific outcome or result,
We wish for it to be granted.
Loving kindness is not an attempt to manipulate our environment with our thoughts.
Loving kindness meditation can also be integrated with other kinds of meditation,
Such as the mindfulness seated meditation.
For example,
You could begin or end the seating meditation with words of compassion and kindness.
This can also assist in bringing more gentleness to your meditation practice.
So when you're ready,
When you found a comfortable position,
You have no distractions.
You're ready to just take this time for you.
Close your eyes and bring your attention towards your breath.
Just remind yourself that every living being wishes to live in peace and happiness.
Connect yourself deeply to this desire.
Just as all beings desire to be happy and free from suffering,
I too am entitled to the same happiness and freedom from suffering.
If you wish,
You may take a moment to feel what kind of emotions this intention stirs up within you.
Repeat the following phrases in silence and serenity.
May I be peaceful.
May I be healthy.
May I be happy.
Just take a moment to truly and meaningfully comprehend the meaning of each phrase.
If necessary,
Repeat a certain phrase more than once to create more clarity.
You may also choose a single word and you can repeat this to yourself.
So if you need more happiness,
You can repeat that to yourself.
May I be happy.
Feel it.
May I be happy.
It is important that you devote yourself to the wishing part of the exercise.
That you truly wish these things for yourself.
In other words,
It's about the intention,
Not about the results.
If you notice that your mind starts wandering,
Simply return your attention to the phrases.
There's no need to be harsh on yourself because it's normal to get distracted.
May I be peaceful.
May I be healthy.
May I be happy.
May I be peaceful.
May I be healthy.
May I be happy.
Before you finish the exercise,
You may also repeat the following phrases.
May I and all other beings be peaceful.
May I and all other beings be healthy.
May I and all other beings be happy.
Whenever you're ready,
You can slowly open your eyes and come back to the present moment.
Thank you for meditating with me.
Namaste.
