Loving Kindness Meditation

This is a short loving-kindness mediation, focusing first on love for yourself, breathing in and out love. Then, we outward to a loved one, breathing in and out their love. We next proceed to love for an acquaintance, then love for someone with whom you may have a conflict. Finally, we extend this to all beings. The meditation ends with a short bell.

Transcript

Hi, This is Monty with Mindful Higher Ed and in this session I'd like to invite you to join me for a loving kindness meditation. And so let me invite you now to find a spot that feels comfortable or cozy. You could be laying down or sitting upright on a meditation cushion or maybe you're just taking a stroll around and this time is just for you. So let me invite you now just to find a position that feels good and just settle into your body gently finding your breath and just taking a nice big deep breath just breathing in and breathing out. Breathing in and breathing out. And as you continue to follow your breath on your own just using your own rhythm for today's meditation I'd like to invite you to focus on your heart center whether that's your heart chakra or if you're from a particular faith tradition this might be the seat of your Christ consciousness or connection to source or Allah or your Buddha nature whatever it is for you just inviting you to connect with that higher self of yours relating to love and compassion just tuning in to that frequency tuning into that love tuning into that compassion and as you breathe in and as you breathe out just beginning to absorb that vibration feeling the love on the inhale and just sending that love to your whole being on the exhale from top to bottom from head to foot from your halo above your head to the soles of your feet just breathing in and breathing out this love that's already there inside your heart just breathing in and breathing out that love already there. If you feel comfortable I even invite you to put your hand gently over your heart and as you breathe in just simply say to yourself I love you and if there's any part of yourself that needs any extra healing or forgiveness let me just give you a moment now to breathe in what you need honoring that love within your body honoring that love within your spirit and now I'd like to invite you to bring to mind a loved one could be a friend a family member a beloved pet just someone with whom you have a deep heartfelt connection and when you have that being in mind just imagine as you breathe in you can feel all the love they have for you just absorbing that love inhaling that love knowing that love just knowing that you are loved completely as you are and as you breathe out just breathing in and breathing out as you breathe out just send back the love you feel for that being in return so you're forming a perfect cycle of breathing in that love they have for you and returning and giving back that love you have for them just breathing in and breathing out this cycle of pure love and now I'd like to invite you to move on a little bit more and maybe bring to mind now somebody in your community or somebody in your neighborhood maybe even a colleague at work somebody you don't know terribly well but somebody you have a neutral feeling about somebody you kind of don't care for or not care for either way and using the power of your heart just extend your love to this person just sending them your love and compassion giving with your full being and as you breathe in see if you can notice how you're feeling if you can feel maybe some love and compassion they have for you just breathing in heart to heart connecting with that other being breathing in any love or compassion they might have for you and in return breathing out any love or compassion you feel for them just breathing in and breathing out a cycle of pure love and now if you feel comfortable I'd even like to invite you to bring to mind maybe somebody who you have had a disagreement with maybe somebody who has said something unkind to you or maybe somebody you have said something you regret and you said it to them just bring to mind this person or being and using the power of your heart using the power of your love and compassion see if you can extend a gentle loving hello to this being just a hello and say hey I have love in my heart I want to share with you and in return see if you can feel any love or compassion this being may have in their heart and if you can tune into that energy and if tears form or thoughts of forgiveness or regret form just allow the heart to flow or it needs to flow and now finally I'd like to invite you to think about all beings everywhere near or far young or old rich or poor all beings right here right now just extending your love to them your compassion to all beings right now and just sending them thoughts of love and kindness and appreciation and as you breathe in see if you can tune in to any good vibes you might be picking up from them just gently breathing in and breathing out a cycle of love and compassion for yourself and others and with that my friends I want to thank you for this very short loving kindness meditation in a moment I'm going to ring the meditation bell and when I do I just invite you for the rest of today whenever you are wherever you are to always dip into the power of your human heart of the human heart and know it is always a source of infinite love and infinite compassion for ourselves and others thank you my friends and may you go in peace

Reviews

A beautiful, short meditation, perfect way to start the day. Very calm, warm, soothing voice. Thank you.

Namaste!