Cultivate Loving-Kindness For Less Resistance In Life

This meditation is suitable for anybody wishing to cultivate more loving kindness for themselves and for the people around them. Ultimately, loving-kindness is about accepting everybody just as they are, accepting each moment just as it is. Through practicing loving-kindness, we are practicing to have less resistance towards life.

Transcript

Sit comfortably and make sure that your whole body is relaxed.

Make sure that your legs are relaxed,

Your shoulders,

Your face.

Do whatever you need to do to accommodate for your body so that you can be as relaxed as possible at the moment,

As comfortable as possible.

And once you settle in in your position,

Start noticing the flow of your breathing.

Without any interference,

Without any control,

Just observe the natural rhythm of breathing in and out.

Take a few moments to center and settle with the breath.

We will begin the loving kindness meditation.

Begin by remembering one person in your life for whom you know that this person has only good wishes for you.

You know that this person loves you very much and they would do anything to help you.

They would do anything to promote your well-being and happiness.

This person may be alive or no longer with us.

It doesn't matter.

Just take a moment and remember this person.

Imagine this person sitting in front of you.

Really feel the presence of this person.

Remember what it feels like to look them in the eyes,

Maybe even to touch them or to hug them.

How it feels to be in the presence of this person.

How safe and secure do you feel?

How much loved?

And look this person in the eyes and allow all the good wishes,

All the good intentions,

All the love to flow from this person straight into you.

Allow yourself to receive unconditionally.

You are worth it of this love.

And then slowly look also beyond this person and seated in a semi-circle in front of you.

There are so many important people from your life.

Your friends,

Family members,

Acquaintances,

Co-workers.

Take a look around this semi-circle and maybe some faces will become more pronounced.

Some people you will notice in a group.

And also recognize that all of these people have a lot of good wishes for you.

They are willing to give a lot of support,

A lot of love,

A lot of appreciation.

So allow yourself to feel all of this goodness,

All of this loving kindness pouring into you from the people who make the support system of your life.

Allow yourself to bask in this love and good wishes.

Then when you are ready,

Again return your attention to the person we started the meditation with.

And this time you extend your good wishes towards this person.

You can repeat silently.

May you be happy.

May you be healthy.

May you be free from suffering.

May you find peace and joy.

Then can you extend your good wishes also towards all those people in your circle in front of you.

Taking another moment to have a look at this group of people recognizing some faces.

And extending your love and appreciation and good wishes towards them.

May you all be happy.

May you all be healthy.

May you all be free from suffering.

May you all find peace and joy.

Can you find enough love and appreciation,

Gratefulness and good wishes in your heart to extend it to all the people you have ever met in your life.

With many of them you are no longer in touch.

Maybe you even forgot their names.

Some of them you met very briefly.

Some of them played important part in your lives.

But can you take a moment and recognize that each person,

Each encounter played its part and contributed to you being here and now.

To you being who you are.

So take a moment and extend your good wishes to everybody who has ever crossed your path.

May you all be happy.

May you all be healthy.

May you all be free from suffering.

May you all find peace and joy.

And can you go even further and extend your good wishes towards all humanity.

The majority of which you have never met and you never will.

But still recognize that somehow we are all connected.

Even looking at your daily life.

You don't know the people maybe who built your furniture or you don't know the people who grow your food.

You don't know the people who build your roads or your car or who build your phone even.

But still you can recognize that they contributed all of this to your life.

Even without ever seeing each other we all influence each other in some ways.

So take a moment and extend your good wishes towards all human beings in this planet.

May you all be happy.

May you all be healthy.

May you all be free from suffering.

May you all find peace and joy.

And can you go even further and include in this loving kindness all the living beings that inhabit this planet,

All the animals,

Plants,

Even things that we consider as inanimate rocks,

Rivers,

Oceans,

Mountains.

Can you recognize how much joy you get from all of them?

How much they give without asking anything in return.

Can you include the entire planet as one system in your loving kindness meditation?

Recognizing that you as well are an integral part of this system.

May all beings be happy.

May all beings be healthy.

May all beings be free from suffering.

May all beings find peace and joy.

And if you are feeling enough love,

Enough positive energy,

Enough calmness and appreciation in your heart,

Just for this moment can you maybe remember one person that you still feel that has wronged you in your life.

Maybe you are still holding a grudge against them.

It can be something small or big.

It doesn't matter.

Just for this moment can you find enough love and enough forgiveness in your heart and realize that this person also is somebody's child,

Somebody's parent,

Somebody's brother,

Sister,

Friend.

There are other people to whom this person has done good.

And even in relation to you,

For sure this person did the best to their own ability at that moment.

And whatever suffering they might have caused,

It came from their own suffering.

So just for this moment can you find enough forgiveness in your heart to extend your good wishes towards this person as well.

May you be happy.

May you be healthy.

May you be free from suffering.

May you find peace and joy.

Feeling the love in your heart,

Openness,

Appreciation,

Acceptance.

Can you also address these good wishes towards yourself?

Forgiving yourself whatever there is to forgive.

Accepting yourself fully.

Remembering that you also do your best in any given moment.

Recognizing your own importance in this system that we all belong to,

In this network of interconnectedness that we all belong to.

You may put one hand on top of your heart and another palm on top of it.

And address yourself.

May I be happy.

May I be healthy.

May I be free from suffering.

May I find peace and joy.

Pay for a few more moments with the hands on your heart,

Feeling the energy of your hands.

Feeling the heartbeat beneath your palms.

With your own time bring your palms to the center of your chest and rub them together a little bit.

Create a little bit of heat,

A little bit of energy in between your palms.

Then bring your palms to your eyes and your face.

Breathe down to your neck and your shoulders,

Your arms,

Your chest and belly,

Back,

Your hips,

Your legs,

All the way to your feet.

Thank you for joining the meditation.

May you be happy.

Reviews

So lovely and kind, thank you so very much.

This was lovely. A beautiful visualization and start my day. Thank you

Beautiful! I missed your voice. ❤️

Wonderful meditation practice, Thank you 🙏. Namaste

Thank you for a loving start to my day.

Dear Marija, thank you for the deep resonance of your guidance and this practice. Sending good wishes.

This was a most restorative meditation. Thank you for your words and voice and guidance. Namaste