Loving-Kindness Practice

This practice will help you develop loving-kindness and compassion for yourself and others. Suggested phrases for cultivating loving-kindness are offered and repeated. Through repetition of these phrases, or your own, the intention and expression of loving-kindness is initiated.

Transcript

Coming into a comfortable position,

Either lying down or seated in a chair on the floor and making any changes in your posture to find that comfortable balance,

Perhaps shifting your weight a little bit or straightening your back so it's upright but not rigid,

Allowing your shoulders to drop down a little bit,

Your hands to rest on your lap or by your side.

And as you settle in,

Shifting your attention from outward stimulation to inward,

So closing your eyes if you're comfortable or dropping your gaze downward and moving your attention towards your breath as it gently breathes in and out,

Using your breath to ground you to settle your mind as thoughts arise,

As you become distracted,

Just gently anchoring back to your breath,

Noticing the rising and falling at the abdomen,

The waves of breath coming in and going out.

In this practice,

We'll begin cultivating loving-kindness,

Compassion,

And warmth,

So beginning by imagining a time where you felt seen or heard,

Where you were filled with loving-kindness.

It can help to imagine someone that you have a great deal of respect or admiration for,

Could be a loving pet,

A teacher,

Or even a figure that you respect a lot who is no longer with us.

Imagining them before you,

Radiating loving-kindness,

They're filling you with love,

Respect,

Warmth.

And as you imagine this person sending you love,

Allowing yourself to be open to receive it,

Perhaps remembering the times that you've been kind or generous,

Recalling your natural desire to be happy,

To wish well on others.

And as you're receiving this loving-kindness,

Noticing where in your body you might feel that.

Do you feel a little more relaxed?

Is there a smile coming over your face?

There may be a little bit of warmth spreading in your body,

At your heart.

Spending a few moments now just resting with this feeling,

Being open to receiving love,

It may help to connect this feeling with your breath.

So as you breathe in,

Imagine you're accepting these feelings of warmth,

Kindness.

And as you breathe out,

Intending peace,

Acceptance.

And as you cultivate this feeling of loving-kindness,

Sometimes it's helpful to offer yourself some kind words.

May I be filled with love.

May I be connected.

May I accept myself as I am.

May I be happy.

You can repeat these words or others to yourself.

Whatever helps you to begin to feel more sunnered and more at ease in this kindness,

In this love.

May I be filled with love.

May I be held in loving-kindness.

May I feel connected.

May I accept myself just as I am.

And may I be happy.

May I be filled with love.

May I be held in loving-kindness.

May I feel connected.

May I accept myself just as I am.

And may I be happy.

Now that we've cultivated this feeling,

This sense of warmth in ourselves,

We'll practice sending it out to others.

So imagining someone close to you,

Someone whom you'd like to send some loving-kindness to,

Picturing their face before you,

Looking into their eyes,

Studying the details of them and reflecting on their basic kindness,

Their goodness within,

And their sense,

Their need to feel heard,

Accepted and loved.

Imagining that you're sending them this loving-kindness,

This warmth from wherever you connected it within yourself.

So if that was a smile or if that was warmth felt at your heart,

Sending that same feeling to them.

May you be filled with love.

May you be held in loving-kindness.

May you feel connected.

And may you be accepted just as you are and be happy.

May you be filled with love.

May you be held in loving-kindness.

May you feel connected and accepted just as you are.

May you be happy,

Radiating this loving-kindness out.

As you're imagining that person's face,

Perhaps seeing them shift and smiling back at you.

May you be filled with love.

May you be held in loving-kindness.

May you feel connected and accepted just as you are.

May you be happy.

On the next in-breath,

Bringing to mind someone who is neutral to you.

This might be someone that you've seen in passing,

Someone who you associate with at work,

A neighbor perhaps.

Bringing this person's face into your mind and intending well-wishes for them too.

Recognizing in them their innate need to be loved and cared for.

May you be filled with love.

May you be held in loving-kindness.

And imagining you're sending this warmth,

This radiant love towards them.

May you be filled with love.

May you feel connected and accepted just as you are.

With your next out-breath,

Releasing this image.

And as you breathe in,

Now bringing to mind someone who's a little more difficult in your life.

Someone who's upset you or irritated you.

Beginning to recognize in them they also have a need to feel accepted and loved.

They are human too.

Despite any conflict you may have had.

Intending the best for them and cultivating this feeling within yourself and sending them well-wishes.

May you be filled with love.

May you feel connected and accepted as you are and may you be happy.

As you send them this loving-kindness,

Allowing feelings of wrongdoing,

Of retaliation,

Any negativity you may have had towards this person,

Acknowledging that and in its place sending them loving-kindness.

May you be filled with loving-kindness.

May you feel connected and accepted just as you are and may you be happy.

The more loving-kindness you're able to cultivate within yourself,

Whether it be for a friend,

A neighbor or someone who has upset you.

This is loving-kindness that you're able to cultivate for yourself as well.

Now allowing yourself to send out these well-wishes more generally out into the world.

Being aware that all beings have this need to feel loved and accepted,

Connected with others.

May all beings be filled with love.

May all beings be held in loving-kindness.

May all beings feel connected and accepted just as they are.

May all beings feel happy.

Bringing this practice now back to where we started of sending yourself loving-kindness.

So sitting for a few moments now,

Cultivating it within yourself.

You may even want to close by placing a hand on your heart or holding one of your hands in the other,

Feeling the sense of human touch and care.

May I be loved.

May I be filled with loving-kindness.

May I feel connected and accepted just as I am and may I be happy.

You can continue sending yourself and others this loving-kindness,

These intentions for as long as you like.

When you're ready,

Bringing your attention back to your physical form,

The room around you and seeing if you can maintain this mindful awareness as you continue with the rest of your day.

Reviews

Lovely

Soothing and nourishing. A very lovely way to start the day. Loved the different phrases and intentions including feeling connected and loved. Thank you

Just spot on. 5 phrases are a bit much for me to remember but nonetheless, great

Great thoughts for the beginning of my day. Thank you

I would truly like to thank you,

Just what I needed today. A perfect loving kindness meditation.
Many thanks 🕉️

She’s such a peaceful presence that she makes for a great guide. It’s also helpful the way this meditation guides you through several layers of the practice to be a more meaningful and substantial experience. I’m looking forward to repeating this and seeing how it builds.