Hello,
This is Mary Theresa and thank you for joining me today for a loving kindness meditation.
Let's begin with the word kind.
K keep,
I introducing,
N new,
And D deeds.
We can always keep introducing new deeds to our daily lives.
Let us begin with a loving kindness meditation.
We are not here by accident.
We are here by divine appointment.
Breathe deeply,
Experience completely,
And feel freely.
Take a delicious deep cleansing breath.
And then another.
And a final cleansing breath as you settle into your meditation space.
If there is something you need to let go of this in this moment,
Just exhale longer than you inhale.
This signals the brain to relax more into your release.
To be kind,
We need to think of those actions that will help to bring you joy,
Happiness,
And peace.
These deeds include showing self-compassion to yourself,
Deeds to help support others in simple or large acts,
But the bottom line is to just go ahead and establish it.
Let's settle into loving kindness meditation.
It is one way that we can show compassion right now.
Sending prayers of love to others,
We hear,
Feel,
And experience the kindness for ourselves.
Let's begin with receiving loving kindness.
Close your eyes.
Think of a person close to you who loves you very much.
It could be someone from the past or present,
Someone still in life or who has passed.
It could be a spiritual teacher or a guide.
Imagine that person standing in front of you,
Sending you their love.
That person is sending you wishes for your safety,
For your well-being and happiness.
Feel the warm wishes and love coming from that person towards you.
Now imagine that you are surrounded on all sides by all the people who love you and have loved you.
Picture all of your friends and loved ones surrounding you.
They are standing,
Sending you wishes for your happiness,
Well-being and health.
Bask in the warm wishes and love coming from all sides.
You are filled and overflowing with warmth and love.
Next let's send loving kindness to our loved ones.
Now picture a person that you love,
Perhaps a relative or a friend.
Begin to send that love you feel back to that person.
You and this person are similar.
Just like you,
This person wishes to be happy and have a good life.
Send all your love and warm wishes to that person.
Repeat the following phrase silently.
Just as I wish,
May you live with ease,
May you be happy,
May you be safe and healthy.
Just as I wish,
May you live with ease,
May you be happy,
May you be safe and healthy.
Next let's send loving kindness to neutral people in our lives.
Now think of an acquaintance,
Someone you don't know very well and toward whom you do not have any particular feeling.
It could be a neighbor or a colleague or someone else that you see around but do not know very well.
You and this person are alike in your wish to have a good life.
Like you,
This person wishes to experience joy and happiness in his or her life.
Send all your wishes for well-being to that person,
Repeating the following phrase silently.
Just as I wish to,
May you live with ease,
May you be happy,
May you be safe and healthy.
Just as I wish to,
May you live with ease,
May you be happy,
May you be safe and healthy.
Just as I wish,
May you live with ease,
May you be happy,
May you be safe and healthy.
Next,
Let's send some loving kindness to those people who we might consider enemies.
Now think of someone that you may not get along with.
It may be someone that you have long-standing difficulties with.
Call the difficult person to mind and be honest about what you feel.
There may well be feelings of discomfort.
Notice any tendency you may have to think badly of that person or to deepen the conflict that you have with them.
For example,
By getting into imagined arguments with them and let go of those tendencies.
Instead wish them well,
Repeating the following phrase silently.
Just as I wish,
May you live with ease,
May you be happy,
May you be safe and healthy.
Just as I wish,
May you live with ease,
May you be happy,
May you be safe and healthy.
And finally,
Sending loving kindness to all living beings.
Now expand your awareness and picture the whole globe in front of you as a little ball.
Send warm wishes to all living beings on the globe who,
Like you,
Want to be happy.
Just as I wish to,
May you live with ease,
May you be happy,
May you be safe and healthy.
Just as I wish,
May you live with ease,
May you be happy,
May you be safe and healthy.
And one last time,
Just as I wish to,
May you live with ease,
May you be happy,
May you be safe and healthy.
Take a deep breath in.
As you exhale,
Release.
Rest into your stillness.
Notice the state of mind and how you feel after this meditation,
And when you are ready,
Open your eyes.
Now go out and be kind and know that you are loved.
INHALATION
