Loving Kindness Practice

A loving-kindness practice designed to bring balance, love and clarity into your days. May this meditation allow you to meet yourself, those around you, and our wider community from a space of compassion + unconditional love.

Transcript

Welcome to your guided meditation for the Anahata chakra.

This meditation is a loving kindness meditation.

The intention for this practice is to drop into a space of unconditional love where the concepts of forgiveness and acceptance are explored and embraced.

As we move through the loving kindness meditation,

Try to stay in the role of observer.

Any emotions that may arise,

Try to notice how it manifests in a physical sensation rather than being swept into the story attached to the emotion.

When you're ready,

Just finding a comfortable seated position.

This is a seated meditation.

However,

If staying seated is not available for you right now,

You're so welcome to lie down as long as you stay awake and alert.

During this meditation,

You can bring the hands into the mudra for the Anahata chakra if it's comfortable for you.

Bring the index and the thumb fingers to touch on each hand,

The three fingers outstretched like an okay symbol.

The left hand rests on the knee with the palm facing up with the right thumb and the right index finger tips touching the space of the Anahata chakra,

The center of the chest just above the sternum.

Getting as comfortable as you can.

And then when you're ready,

You can close the eyes down.

If you prefer not to close the eyes,

That's okay too,

But finding one focus point just in front of you.

Then start to drop your awareness into the base of the spine and noticing where the hips and the legs and the feet are in contact with the earth.

And then start to sink into the base of the body,

Grounding,

Lengthening up through the spine growing taller,

Relaxing the shoulders and softening through the jaw.

Starting to notice the natural rhythm of the breath with no need to change or fix the breath in any way,

But rather observing the natural air and flow of air moving through the body.

And remaining connected into noticing the breath moving through the body,

Start to sink your awareness into the space of the Anahata chakra,

The right side of the physical heart in the middle of the chest.

And just noticing the heart beating in the chest and the way that it's connected into the breath.

Every inhalation,

The heart speeds up and every exhalation,

The heart slows down.

Any thoughts or emotions present or spontaneously and naturally arise,

But we start to anchor our awareness on the natural rhythm of the breath,

Noticing the inhalation and noticing the exhalation and staying present with the sensation of breath and aware of bodily sensations.

Starting to visualize yourself standing in front of somebody that you love.

It can be a parent or a sibling,

A lover,

A friend.

As you visualize this person standing in front of you,

Notice their face,

Noticing the look in their eye when they see you and the way that they smile when you speak.

As you visualize yourself standing in front of this person that you love mentally saying to them,

May you be happy.

May you live with ease.

May you be healthy and may you feel love and free.

May you be happy.

May you live with ease.

May you be healthy and may you feel loved and free.

As you look at this person that you love standing in front of you,

Wish them all of the love that they deserve from every corner of your heart to this.

And then allowing this person's face and features to slowly dissolve as you drop back into the awareness of the breath moving through the body.

Noticing the sense of ease that the breath moves through the body with when you feel and when you give love freely to somebody that you cherish.

And then staying present with the sensation of breath moving through the body.

Start to visualize yourself standing in front of somebody that you don't really know personally but see often.

And as you visualize this person standing in front of you,

Notice their face,

Noticing the way that they carry themselves.

And then as you look at this person standing in front of you mentally saying to them,

May you be happy.

May you live with ease.

May you be healthy.

May you feel loved and free.

May you be happy.

May you live with ease.

May you be healthy.

And may you feel loved and free.

And as you look at this person,

You don't know personally but see often.

Wish them all of the love that they deserve from every corner of your heart to this.

And slowly allowing this person's face and features to slowly dissolve as you come back into the awareness of your breath moving through the body.

And noticing the sense of ease within the breath moving through the body when you feel and you give love to strangers.

And staying present with the sensation of the breath and awareness of the bodily sensations.

Start to visualize yourself standing in front of someone who has hurt you.

You've recently had a disagreement with or if someone that you've had to place serious boundaries around.

And as you visualize this person that's hurt you,

Notice their face.

Noticing the look in their eye when they see you.

And then start to notice the way that your body responds and what happens to your breath.

Then start to deepen your breath.

If you like you can place one hand over your heart and remind yourself that your heart is as deep as the ocean.

You have the capacity and strength to forgive.

Then looking at this person and mentally saying to them,

May you be happy.

May you live with ease.

May you be healthy.

May you feel loved and free.

I forgive you and I release the pain that we created from my mind,

Body and heart.

May you be happy.

May you live with ease.

May you be healthy.

May you feel loved and free.

I forgive you and I release the pain that we created from my mind,

Body and heart.

And starting to look at this person that's hurt you and wish them love from every corner of your heart to theirs.

And then allowing their face and their features to slowly dissolve as you come back into the awareness of noticing the breath moving through the body.

Noticing the way that the weight drops from the shoulders when we wholeheartedly forgive.

Remembering that we cannot give anyone else anything that we have first not given ourselves.

Staying present with the sensation of the breath and aware of the bodily sensations in this moment.

Start to visualize yourself standing in front of yourself.

And as you look standing at yourself noticing your face and your features.

Noticing the way that you carry yourself and the look in your eyes.

Mentally saying to yourself,

May you be happy.

May you live with ease.

May you be healthy.

May you feel loved and free.

May you be bold and vulnerable and true to you.

May you remember that you are a match for your mountains and have the strength to rise.

May you be happy.

May you live with ease.

May you be healthy.

May you feel loved and free.

May you be bold and vulnerable and true to you.

May you remember that you are a match for your mountains and have the strength to rise.

And looking at yourself and allowing the face and your features to slowly dissolve.

Noticing the sensation of the breath moving through the body.

Observing any thoughts or emotions remaining without getting pulled into their stories but rather observing thoughts and emotions from a state of stillness.

Reminding yourself that you hold the power to choose how you feel moment to moment.

And starting to sink your awareness back into the base of the body.

Noticing where the base of the body is in contact with the earth.

Becoming totally present with this present moment.

Noticing where your body is in space and any sensations on the skin.

Staying here for as long as you wish but when you're ready you're welcome to draw the chin to the chest,

Open the eyes and return back to a waking state.

Reviews

Thank you for sharing this inclusive meditation of sharing love and blessings 🙌 to ourselves and others.
Its a wonderful practice
Namaste 🙏 ✨️

Absolutely amazing! Thank you so much! 💕

Very nice . My wife and I listened to it together 🙏🏻❤️

Great

🙏 Thank you, the meditation was calming and centering. I connected to the love and light within.

Beautiful, love it

I have enjoyed this meditation a few times, it is beautiful.

I absolutely loved this meditation. The best loving kindness one I’ve done thus far! Wouldn’t change a thing 💛

My 7 yo daughter says, “it was wonderful. It helped me relax and know that we should be kind to all people. It was so so sosoosooo amazing. Thank you so much for it.”

Wonderful. Not felt so love in my heart in such a short space for ages. Haven’t done a guided meditation for a while and this was just pure love. Thankyou for making this.

Thank you for this practice! It grounded me with love today!