6 Minutes Of Loving Kindness

This is a short, 6-minute practice on loving kindess or metta to inspire compassion. In today's turbulent society, it is extremely important to help others to fulfill your own happiness. Loving kindness is one of the Buddhist tradition's oldest and most sacred forms of meditation, and science has proven the many benefits of focusing on it.

Transcript

Good morning and welcome to another session of mindful minutes.

Today we're going to practice loving kindness.

Go ahead and have a seat on the floor or on a chair and assume a position that is both comfortable and alert.

Close your eyes and gently bring your attention to your breath.

Start with a deep inhale and hold it and release.

One more deep inhale and hold it and release.

Let us focus in your mind's eye,

Yourself sitting in a field.

Try to imagine yourself in as much vividness as you can and wish upon yourself,

I wish you are happy.

I wish you are safe.

I wish you are free from suffering.

And then imagine someone who is dear to you.

Imagine them in your mind and imagine them with as much vividness as you can in your mind and wish to them,

I wish you are happy.

I wish you are safe.

I wish you are free from suffering.

And then imagine in your mind's eye someone who is neutral,

Maybe a neighbor or someone you pass by on your way to work and imagine them with as much vividness as you can and wish to them,

I wish you are happy.

I wish you are safe.

I wish you are free from suffering.

Bring to mind somebody who is difficult for you.

Imagine them as clearly as you can in your mind and wish to them,

I wish you are happy.

I wish you are safe.

I wish you are free from suffering.

Then imagine everybody who lives in your home.

Imagine them with as much vividness as you can and wish to them,

I wish you are happy.

I wish you are safe.

I wish you are free from suffering.

And imagine everyone who lives in your community,

In your town,

And imagine them with as much clarity as you can and wish upon them,

I wish you are happy.

I wish you are safe.

I wish you are free from suffering.

And then imagine everybody in the entire world and imagine wishing to them,

I wish you are happy.

I wish you are safe.

I wish you are free from suffering.

Gently come back to your breathing and let your attention rest there for just a minute.

Go ahead and let your mind wander.

Think of anything you like.

Bring your attention back to your breathing.

Take one more deep breath and hold it.

And release.

Thank you for joining me.

Have a blessed day.

Reviews

Wonderful, thank you.