Welcome to the Loving-Kindness Meditation.
This meditation is a meditative practice tied in with self-love,
Empathy,
Understanding and kindness.
The Loving-Kindness Meditation is free from any expectations or bindings.
We do not offer it to accomplish a goal or proving a point.
It's merely a process to experience and to enjoy.
This meditation usually starts with the self.
Unless we treat ourselves with love and compassion,
We cannot reflect the same on others.
Once we start experiencing self-love and self-compassion,
We can show the same to others too.
With the Loving-Kindness Meditation comes the practice of self-compassion,
Increased focus and attention and a deep sense of emotional strength that balance our thoughts,
Intentions and actions.
So let's begin the meditation by finding a comfortable position.
You can sit on the chair with your back straight or cross-legged on the floor and taking in a deep breath,
Closing your eyes.
We'll start by opening up the heart center by rubbing our hands together like in a prayer position just in front of the chest for a little while.
Taking a deep breath in and exhale.
You can drop your hands and leave them open and relax in your lap.
I'm inviting you to listen to the following intentions and repeat them gently to yourself.
May I be filled with loving-kindness.
May I feel supported and safe.
May I love and have compassion toward myself.
May I live with ease.
Repeat these words of loving-kindness again toward yourself.
May I be filled with loving-kindness.
May I feel supported and safe.
May I have love and compassion toward myself.
May I live with ease.
Now open up your energy of loving-kindness to someone you care for,
Someone who loves you and supports you.
Take in the feelings this person ignites in you and allow yourself to deeply feel your appreciation for them and then share this offering of loving-kindness with them.
May you be filled with loving-kindness.
May you feel supported and safe.
May you have love and compassion toward yourself.
May you live with ease.
Now think of a neutral person.
This is someone you might see regularly but don't have a close relationship to.
This could be a teacher at your child's school or a local shop owner or the person who delivers your mail.
Bring this person into your awareness now and repeat the words of loving-kindness.
May you be filled with loving-kindness.
May you feel supported and safe.
May you have love and compassion toward yourself.
May you live with ease.
And now bring into your awareness someone who you have a difficult relationship with.
Choose a person who you do not feel overwhelmingly triggered by.
Perhaps it's someone who judged you or made you feel uncomfortable.
Or maybe it's just someone who just knows how to push your buttons.
Remember it does not matter how much this person has harmed you,
They suffer too.
See this person in their innocence,
Deserving of loving-kindness.
Recognize their suffering,
Their sadness,
Their anxiety and their fears.
Do your best now to extend these words of loving-kindness to this person.
May you be filled with loving-kindness.
May you feel supported and safe.
May you have love and compassion toward yourself.
And may you live with ease.
Now open your awareness to all beings everywhere,
Including yourself.
All humans and animals from every part of the world.
May all beings be filled with loving-kindness.
May all beings feel supported and safe.
May all beings have love and compassion toward themselves.
May all beings live with ease.
Now bring the practice back to yourself.
May I be filled with loving-kindness.
May I feel supported and safe.
May I have love and compassion toward myself.
And may I live with ease.
Sit for a while and enjoy the energy of loving-kindness as it permeates your being.
Feel the connection to all beings.
Recognize the great relief that comes with expressing loving-kindness.
And when you're ready,
Gently open your eyes and come out of your meditation.
Practicing this meditation daily to cultivate the energy of compassion and loving-kindness,
Remembering that compassion begins with yourself.
When you learn to love and respect yourself fully,
You naturally would want more for others and you'll celebrate their happiness.
Self-love and compassion clear space for you and your true nature to shine through.
