Loving-Kindness With Visualisation

This is a "Loving-Kindness" track to accompany a mindfulness course. It starts off with some grounding (tuning into the present experience) and then cultivating a kind, compassionate, loving attitude toward oneself and others. With regular practice one increases their ability to have such an attitude in everyday life. This can be helpful when dealing with things that cannot be changed and also when greater connection with people is required, be it family, work negotiations, or others.

Transcript

This is a loving-kindness meditation or one can say a compassion meditation and we start by tuning in to our body and to what is happening right now so whether sitting or lying down or standing noticing the support noticing how gravity is holding the body and noticing the sense of aliveness holding the body up directing the attention to the body and recognizing what sensations are here there may be flavors of pleasantness or unpleasantness or something along the scale but also intensity and just for this exercise the intention is to simply notice them as best as we can let them be as they are plenty of time to fix them afterwards and now bringing into mind a warm sun a warm pleasant sun and imagining the rays bringing warmth inside the body no need to try hard or to try and create feeling just simply hearing these words is enough and imagine the heart being like the sun the heart area receiving warmth and generating warmth across the whole body and now bringing into mind someone you care for,

A friend this could be a person could be alive or could have passed away could be a pet someone that you feel a sense of closeness it might help imagining their breathing a scent if they have and giving well-wishing to them radiating warmth from the heart may they be well may they be happy and have peace and fulfillment in their lives happiness well-being peace and fulfillment and in this exercise we're imagining these wishes radiating from our hearts so now imagine these wishes directed to ourself may I be happy have well-being peace and fulfillment whatever my circumstances,

Whatever life brings happiness well-being peace and fulfillment and now we can carry on recognizing in this exercise these intentions radiating out to everyone,

To everything peace happiness well-being and fulfillment and kindness to others and to ourselves why not?

Now feel free to continue as long as it's helpful and in the meantime we'll bring this meditation to a close with the sound of a bell

Reviews

Thank you so much dear John for your loving kindness Meditation, how does it touch others and me or how does it touch the world when I find peace within myself, before that there can be no peace in the world.