Loving-Kindness Meditation

This is a variation of Loving-Kindness meditation that looks at ourselves and discovers the parts we like, the parts we don't pay attention to, the parts we wish were differernt, and the parts we hate. We are using Metta to establish a better, loving, kind, compassionate relationship with ourselves and our bodies.

Transcript

You you you you checking in with any tension or tightness in the body and if there are any places that need to relax doing whatever is necessary and then going to the breath finding the breath in your body observing the sensation of breathing the way it feels the way your body takes in air and lets it go breathing naturally and in the next few moments preparing to take four steps in this loving-kindness meditation and when it feels comfortable beginning with step one gently locating a place in your body or mind that you like maybe it has no pain or dysfunction maybe it feels good or looks good or gives you a sense of pride this could be a physical attribute like your smile your hair or your eyes it could be a characteristic like being trustworthy or honest or compassionate it could be a behavior like being punctual or organized or reliable taking a few moments to allow this quality to come to mind and now taking a moment to examine the emotions you've connected to this part of you perhaps pride gratitude delight perhaps happiness that it looks good enthusiasm appreciation walking around this quality of yours taking it in really embodying the feelings you have about this part of you feeling it in every part of your body allowing it to flow through you and taking the next few moments to work with this concept and now gently bringing your awareness back to the breath back to this moment of presence and when you feel ready moving on to step two finding a place in your body or mind that you don't pay much attention to something that works automatically with any conscious thought something that works well without you having to control it in any way this could be your heart rate your breathing your digestion perhaps your vision your hearing or your sense of smell circling around this aspect of your body or mind taking it in and once again becoming aware of the emotions that may be connected to this part of you perhaps awe gratitude appreciation perhaps love happiness that it works automatically curiosity really feeling those emotions in your body and taking the next few moments now to work with this idea and then with awareness bringing your focus back to breathing moving on now to step three with gentleness kindness and compassion looking at a part of your body or mind which you feel sometimes lets you down which may not function well or look good which sometimes disappoints this could be your restless mind your difficulty sleeping your fluctuating weight your memory or even your self-doubt noticing the emotions you have about this part of you perhaps sadness frustration disappointment avoidance being okay with feeling those emotions right now in this moment nonjudgmental bringing awareness to the power of those negative emotions how those emotions may have prevented you from bringing care and attention to those parts of you and now seeing if it's possible for you to bring awareness to those parts of you once again to strengthen the part of the mind which serves them with love with kindness and with compassion perhaps saying these words in silence may I be filled with loving kindness may I learn to accept every part of me with compassion may I be well in body and mind may I be at ease and happy may I be at ease and happy may I be at ease and happy and then returning to the breath once again being in this present moment and when you feel ready proceeding on to the last step if it feels comfortable for you and if it doesn't feel comfortable just staying with the breath instead in your mind's eye moving to a part of you that you feel is the most broken the most responsible for changing your life creating the feeling of loss which you may have the part that contributed to taking away the life you had planned perhaps this may be a physical pain caused by a disease or an injury it could be an emotional trauma or painful event from your past it could be the end of a relationship or the loss of a loved one whatever it is circling it in your mind's eye looking at it what emotions have you attached to this part of you consciously or unconsciously possibly anger frustration disappointment regret hopelessness guilt or shame taking time and care to feel these emotions right now in this moment with non-judgment and acceptance feel how your body responds to these thoughts and realizing that this part of you like a small child acting out is still in need of nurturing of loving kindness and especially compassion taking a moment now with tenderness and equanimity to reconnect with this part of you to offer it support and consideration rather than pushing it away avoiding it or despising it you may even wish to imagine your breath as a soothing color like blue or green going directly to those parts of you wrapping around them bringing healing and warmth and nourishment remembering that the more you connect lovingly with those parts the more healing they can receive acknowledging that although these parts hurt they are still part of you and deserve your attention perhaps repeating these words in your mind may I be filled with loving kindness may I learn to accept every part of me with compassion may I be well in body and mind may I be at ease and happy working with this concept for the next few moments and now returning to the breath returning to being conscious of living in this present moment and being aware of the important work that you're doing breathing connecting your mind and body feeling a sense of completeness imperfect yet perfect broken yet still whole expressing gratitude for what you have and compassion for what you don't being at peace with yourself in this moment with tenderness with love with kindness you

Reviews

Hi there 👋, Absolutely amazing- thank you for this beautiful loving-kindness meditation. Really enjoyed your take on this healing pracice ✌️❤️🏝

Loving and effective! I recommend it. Thank you for guiding me. 🙏

More than wonderful! Thanks!