Loving Kindness Practice

This is a variation of a loving kindness meditation. During this practice you will spend time filling yourself with love then sending it out to the people in your life (the ones you love and the difficult ones), the planet, and yourself.

Transcript

In this human experience,

It's just human nature to love other people before you love yourself and take care of other people before you take care of yourself.

And that leads to burnout,

Regret,

And a lot of other negative emotions.

This practice fills up your inner foundation full of love of self and taking care of yourself so it'll make you be able to take care of others and love others without burning yourself out.

This is a variation of a loving-kindness practice.

So if you're sitting on your seat,

You can move to the edge of your seat,

Have your feet grounded,

Back,

Neck,

And head aligned.

If you're sitting down on the ground,

Just make sure your back,

Neck,

And head is aligned.

And if you're laying down,

Just make sure your back,

Neck,

And head is aligned,

Your ankles are uncrossed,

Your arms are by your side,

Palms facing the ceiling,

And I invite you to close your eyes.

With this practice,

All the breathing is gonna be done in and out of our nose.

So we're gonna take a couple deep breaths together to get grounded.

So inhale long,

Slow,

And deep through your nose,

Filling your stomach up with air like it's a balloon.

Fill it all the way up.

And exhale,

Push all that air out.

Push it all out.

Squeeze your stomach in.

Inhale deep again through your nose.

Long,

Slow,

Deep breath,

Filling your stomach up with air.

And exhale,

Push all that air out.

Push it all out.

Inhale deep one more time with that long,

Slow,

Deep breath through your nose,

Filling your stomach up with air like it's a balloon.

And exhale,

Push all that air out.

Push it all out.

Now you can just breathe on your own at a nice,

Natural pace.

Don't put any effort into it.

Just make sure you're breathing in and out through your nose.

All right,

We're gonna start using our minds or our imaginations.

And with every inhale,

We wanna feel and see ourselves pulling in all the positive energy that the Earth has to offer us inside our body with that in-breath.

And with every exhale,

We wanna feel and see ourselves push out the negativity from within,

Any stress,

Any anger,

Any jealousy,

Any regret,

Any sicknesses and ailments,

Anything at all that's inside of us that we know that's not healthy for us.

We wanna use our imaginations and see and feel and leave our body with the breath.

So once more with every inhale,

Pulling in that positive energy from the Earth,

Into your body with that in-breath.

And every exhale,

Pushing out that negativity from within,

Any stress,

Anger,

Jealousy,

Regret,

Sicknesses,

Ailments,

Anything at all that's inside of you,

Once again,

That you know that's not healthy for you.

We're gonna use our imaginations or mind's eye and see and feel and leave our body with our breath.

And whatever that looks and feels like to you that's all you're gonna feel and see as you breathe.

And just like in life,

Distractions can arise when you do variations of loving-kindness practices,

Silent reflections.

Just know that that's the nature of the human mind.

If you do get distracted by a thought,

Sound,

Or sensation,

Don't fight with it,

Just let it pass naturally.

And when it does pass,

Anchor yourself back with the breath.

And once again,

With every inhale,

We're feeling and seeing the positive energy from the Earth coming into our body with the breath.

And every exhale,

Pushing out that negativity from within.

Once again,

Whatever that looks and feels like to you,

That's all we're gonna feel and see as we breathe.

I hope we're gonna use our mind's eye or our imaginations again.

And this time,

With every inhale,

We wanna feel and see ourselves pulling in all the healing oxygen from the trees,

Plants,

And bodies of water.

And we wanna feel and see it energize and replenish our internal muscles,

Bones,

And organs.

So with every inhale,

Feel and see that happen.

And with every exhale,

Feel and see yourself pushing out all the stale carbon dioxide out of your body with the breath,

Feeding the trees and plants that gave us oxygen.

So once again,

On that inhale,

Pulling in that healing oxygen from the trees,

Plants,

And bodies of water,

Energizing and replenishing your internal muscles,

Bones,

And organs.

And with every exhale,

Pushing out that stale carbon dioxide,

Feeding the trees and plants that gave us oxygen.

Once again,

Whatever that looks and feels like to you,

That's all we're gonna feel and see as we breathe.

And the point of this practice is to be able to extend the time or the amount of breaths that you can remain focused.

So if you lose your focus after three breaths,

Once again,

Have empathy to yourself.

That's just the nature of the mind.

Let the distraction pass.

And then try to get four breaths,

Then five breaths.

Once again,

It's about extending the time and the amount of breaths that you can remain focused.

And it's less of a battle with yourself than it is a play,

But definitely try to extend the time that you can remain focused.

And right now,

We'll focus with every inhale.

Pulling in that healing oxygen,

Energizing our muscles,

Bones,

And organs.

And with every exhale,

Pushing out that stale carbon dioxide,

Feeding the trees and plants that gave us oxygen.

All right,

We're gonna use our imaginations again,

Our mind's eye.

And with every breath,

We're gonna focus on all of our loved ones,

Whether it's family or friends.

No matter how far away they live,

No matter if they're living or not,

Love knows no boundaries.

So,

Let's do that.

And then we're gonna focus on our breath.

And we're gonna focus on our breath.

No boundaries.

So,

With our breath,

We're gonna send love to our loved ones with our breath.

Whatever that looks and feels like to you,

Feel and see that as you breathe.

Just remember,

There is no right or wrong with this practice,

There just is.

So,

Once again,

With our breath,

All we'll focus on is sending love to our loved ones with our breath.

And once again,

Have empathy towards yourself.

If distractions do arise,

Once again,

Understanding that's the nature of the human mind.

If you do get distracted by thought,

Sound,

Or sensation,

Just acknowledge it,

Don't fight with it.

And once it does pass,

Anchor yourself back with the breath.

And once again,

Sending love to your loved ones with your breath.

Whatever that looks and feels like to you,

That's all we're gonna feel and see as we breathe.

All right,

We're gonna use our minds,

Our imaginations again,

And this time,

We're gonna focus on all those people that stress us out or make us angry,

Whether it's family or friends,

Coworkers or clients,

Or people in your community.

Whoever it is that stresses you out or makes you angry,

We're gonna send them love with our breath.

Even though they stress you out or make you angry,

They probably need love more than anyone else.

And you all know whatever you put out there comes back tenfold,

So always lead with love.

So once again,

With our breath,

All we're gonna do is send love to those people that stress us out or make us angry.

We're sending them love with our breath.

Just know that this is a great way to evade people from renting space in your mind,

Or in other words,

A release.

So once again,

With our breath,

All we're focused on is sending love to those people that stress us out,

Family,

Friends,

Coworkers,

Clients,

Community members,

Whoever it is.

We're gonna send them love with our breath.

Once again,

Whatever that looks and feels like to you,

That's all we're gonna feel and see as we breathe.

And just remember,

It's all about extending the time or the amount of breaths that you can remain focused.

If you do lose focus,

Have empathy towards yourself.

Let the distraction pass.

Anchor yourself back with your breath.

And once again,

Try to extend the time or the amount of breaths that you can remain focused.

And right now,

We're focused on sending love to those people that stress us out or make us angry.

We're sending them love with our breath.

Whatever that looks and feels like to you,

That's all we're gonna feel and see that as you breathe.

All right,

We're gonna use our minds,

Our imaginations again.

And you know we've sent love to people that we love.

We sent love to people that stress us out or make us angry.

Now it's time to send love to the most important person in your life,

And that's yourself.

Once again,

If you start off with that inner foundation full of self-love and taking care of yourself,

It makes it that much easier to love and take care of others going forward without burning yourself out.

So once again,

We're sending ourself,

Our true self,

Love with our breath.

Once again,

Whatever that looks and feels like to you,

That's all we're gonna feel and see as we breathe.

Sending our true self love with our breath.

And once again,

If distractions do arise,

Don't fight with them.

Just let them pass naturally.

Acknowledge them where there's a thought,

Sound,

Or sensation.

When it does pass,

Always remember you can anchor yourself back with your breath.

And right now,

We're sending love to ourself,

Our true self,

With our breath.

Once again,

Whatever that looks and feels like to you,

That's all we're gonna feel and see as we breathe.

All right,

We're gonna use our minds,

Our imagination once more.

And this time with our breath,

We're gonna send love to planet Earth or Mother Earth and all the inhabitants that reside within,

Animals,

Plants,

Humans,

Inanimate objects,

Anything at all that resides within planet Earth or Mother Earth and Mother Earth herself.

We're gonna send love with our breath.

Once again,

Whatever that looks like to you and feels like to you,

That's all we're gonna feel and see as we breathe.

Sending Mother Earth and all the inhabitants that reside within love with our breath.

And always know there is no right or wrong.

There just is with this practice.

And once again,

Another reminder that this practice is all about extending the time or the amount of breath so that you can remain focused.

Always have empathy towards yourself if you do lose focus.

Let the distractions pass.

Then once again,

Redirect yourself back to that breath.

Right now,

We're sending love to planet Earth or Mother Earth and all the inhabitants that reside within animals,

Plants,

Humans,

Inanimate objects,

Anything at all that resides within planet Earth or Mother Earth and Mother Earth herself.

We're sending love with our breath.

Once again,

Whatever that looks and feels like to you,

That's all we're gonna feel and see as we breathe.

All right,

We're gonna slowly bring ourselves away from the breath and back to our bodies.

So if your eyes are closed,

You can keep them closed.

And we can start off just by wiggling our toes.

You can wiggle your fingers.

Roll your ankles and wrists.

Do a neck roll both ways to stretch your neck out or turn your neck from side to side.

And whenever you get ready,

You can slowly,

Slowly blink your eyes open and come back to your senses.

Thank you for practicing.

Reviews

Love the straight forward approach to meditation here! Very efficient and very helpful!! Thank you!

Beautiful version of loving kindness. Thank you.

Fabulous. I felt better afterwards and noticed a shift in my mindset. Thank you 🙏

Very good. A bit repetitive, and I will repeat it also. Thank you.