Loving Kindness Meditation Let's begin by taking a moment to allow your body to settle in by finding a relaxed place,
A quiet place to settle in that allow you to sit comfortably with spine straight and totally relaxed.
You could be seated by a nice cushion to sit on a cushion,
You could sit on a chair or you could be lying down comfortably.
Whatever position you are in,
Make sure you are totally comfortable and it's in a quiet place.
Now for this practice,
You might want to close your eyes as you will visualize some images,
Some people and also you want to relax completely.
So allow your shoulders,
Your arms,
Your back to relax as we often hold tension in this region and allow that chest and belly to completely relax.
Notice your breath in and out through that abdominal and chest.
Today I will guide you through a loving kindness practice.
In this practice,
We create a wish for well-being for ourselves and others.
Now before we start,
Take a deep breath in and a long breath out.
Let's try one more time.
Take a long deep breath in and a long breath out.
Allow the breath to settle the body and to relax and settle the mind.
We often offer help and support to others and forget about our own self.
In this practice today of loving kindness meditation,
We will start the practice by focusing on our own self first.
I will provide a few phrases,
Simple words that you can use to offer loving kindness to yourself.
You can repeat these words or phrases silently or just follow along with me.
Feel free also to replace these phrases with one that work for you best.
May I be well.
May I be safe and free from suffering.
May I be happy.
As you repeat these words,
Phrases,
Whether these or differently,
See how it's likely to really let them into yourself.
Can you feel these words?
If it's uncomfortable to wish yourself well,
Try releasing a little bit of resistance,
Just letting the phrases be here around you.
May I be safe and free from suffering.
May I be happy.
Now we move to someone that's very special in your life and you bring that someone special to your mind.
It could be someone who trained you or a mentor or even a teacher.
And if you have a pet,
It could be even your pet.
So let this person or this object be your loving kindness.
Focus.
Your loving kindness.
Focus.
Keep them in mind as we or you use the frame,
The phrases or the words and wishing them well.
May you be well.
May you be safe and free from suffering.
May you be happy.
Now visualize this person or if it's a pet,
It's right in front of you.
Imagine them receiving your wishes for well-being,
Your wishes for love and care.
Imagine the lightning in their faces.
With sordid feelings,
Sensations are rising as you're imagining this person receiving your wishes.
Now bring to your mind someone else,
Someone who is having a difficult time in their life,
Who perhaps has experienced loss,
Sadness,
Illness or maybe lost his work,
His job or maybe having a hard time at his work.
Imagine that person sitting in front of you right now and wish them well.
May you be well.
May you be sane and free from pain and suffering.
May you be joyful and happy.
May you be full of love and kindness.
May you be away from illnesses.
Take a moment,
How does all this feel with you?
What sort of sensations,
Feelings are rising as you're sending these beautiful words of love and kindness to these individuals?
Now we try extending now your wishes to everyone near you.
Right now,
Think of your friends and family.
Think of the family members who bring so much joy to you and imagine that person is sitting right in front of you or could be your friends.
May they be well.
May they be well.
May they be sane and free from pain and suffering.
May they be happy.
May they be well.
May they be well.
May they be safe and free from suffering.
May they be happy.
Take a moment and notice the feelings,
Sensations in your body,
The thoughts in your mind without judging,
Just noticing.
The feelings and the sensations tower your family and friends.
Now if you are able to extend your wishes beyond the place where you are,
Beyond the people you know,
To extend over the entire globe,
The whole universe,
All people,
All animals,
All life being.
May all being be well.
May they be safe and free from suffering.
May they be happy and joyful.
Feel the sense of sending love,
Bullishing for everyone,
The whole universe.
What sorts of feelings,
Sensations bring to the body,
To the mind at this present moment without judging,
Just noticing.
How do you feel in this moment,
Sending all this love,
Kindness,
Meditations to everyone?
What are the sensations in your body?
Pleasant,
Comfortable,
Relaxing and pleasant.
What's the quality of your mind?
Is there a space between the thought?
Is there a restful mind?
Now let's bring that whole large circle of loving kindness back to ourselves.
My I be well.
My I be safe and free from suffering.
My I be happy and joyful.
Now let's take a long deep breath in.
And a long breath out,
Noticing the physical sensations associated with these images,
All these people today we touched.
Let's take another breath in and a long breath out.
Allowing yourself to be fully present with whatever is here right now without any judgment,
Without any fear,
Without any doubt,
With all the sensations that are here right now.
So allowing yourself to be fully present with whatever is here right now without any judgment,
Without any controlling or analyzing.
Remember you can always send your loving kindness,
Meditation,
Practice,
Before even going to work or if you go into a big meeting,
Take a moment before that and practice sending this loving kindness to the people who you're going to meet with or the people who you're going to see in that place.
Let's finish this loving kindness now by taking a full deep breath in and a long breath out.
Thank you for practicing loving kindness meditation today with me.
