Loving Kindness Meditation by Tarika Lovegarden Our unique version of this renowned meditation practice connects you to the source of loving kindness.
To receive the blessings of loving kindness in your life,
Share loving kindness with your loved ones,
And experience how loving kindness can ease disturbances and dissolve animosity.
Find a comfortable position,
Adjusting your body so that you feel supported and relaxed.
Close your eyes.
Allowing your awareness to turn inward.
Be generous with yourself by giving yourself your full attention.
Setting your worries and concerns aside.
Releasing the pressures of having to take care of so many things in your life.
As you receive this precious gift of time.
Simply being here,
Without having to do anything.
Feel the support of the chair or pillows you are resting on.
Perhaps you feel the energy of the earth grounding you.
Bringing you into this moment.
As you feel your body,
You may notice tension or tightness.
Take deep full breaths.
Receiving the soothing energy of the breath.
Flowing to wherever is needed.
Relaxing deeply.
To connect with the source of loving kindness,
Place your hands on your heart center in the middle of your chest.
Touch your heart with sensitivity and care.
Feeling the gentle rise and fall of your chest as you breathe.
The expansion in your chest as you breathe in.
Opening to yourself in this moment.
Breathing out is naturally relaxing.
Resting inside.
Until new breath arises.
Another gift of life.
Breathing in.
Feeling the energy of your heart expanding.
A gentle radiance from within.
Like the warmth of the sun nourishing you.
Breathing out.
Letting go.
Returning home to yourself.
There may be thoughts.
Feelings.
Simply take note.
Giving your body,
Your mind,
Time and space to be.
Becoming more aware in this moment.
Listening to the sounds around you.
My voice guiding you.
Listening with your whole body.
Receiving these words.
Your experience beyond words.
Deepening in this space of silence.
Silence.
Revealing your deeper nature.
Dimensions of love.
Like loving kindness.
That are part of you.
Connect with the energy of loving kindness.
By calling it to you.
Whispering loving kindness to yourself three times.
Evoking this quality within you.
Loving kindness.
Loving kindness.
Loving kindness.
Feelness.
Perhaps you see the energy of loving kindness as a symbol or a metaphor.
Arising from your heart.
Like the morning sun rising.
Blessing you with the beginning of a new day.
Blessing the earth with warmth,
Light.
As you feel your heart.
Give blessings of loving kindness to yourself.
Softly whisper this or a similar phrase that's personal to you.
May I open to love.
Be at peace.
Healthy.
Take a deep breath and receive this deeply.
See yourself happy,
Fulfilled and free.
Allowing loving kindness to flow to every part of you that needs care and attention.
To your body.
Your thoughts.
Your emotions.
Loving kindness healing you.
Now send loving kindness to someone dear to you.
Repeating the phrase using their name.
May you open to love.
Be at peace.
Healthy.
And free.
You may see them flourishing.
Feeling the flow of loving kindness radiating towards this person you care about.
Now send loving kindness to someone you feel neutral towards.
Repeating the phrase using their name.
May you open to love.
Be at peace.
Healthy.
And free.
Enjoying the feeling of generosity as you take time to bless this person.
Now send loving kindness to someone you feel a disturbance with.
Repeating the phrase using their name.
May you open to love.
Be at peace.
Healthy.
And free.
Give yourself space to feel whatever you feel.
You may still be judging or blaming them.
Or feeling hurt or disrespected in some way.
Your heart has space for everything you are experiencing.
You can feel loving kindness for this person.
Beyond what they did or said.
Repeat the phrase as many times as you wish.
Taking as much time as you need to absorb this experience of loving kindness.
Take a deep breath.
And stretch your body whenever you're ready.
Remember.
Loving kindness is your nature.
Disturbances come and go.
Please open your eyes.
Enjoy the blessings of loving kindness in your life.
