Morning Loving Kindness

This practice is a great way to start your day - with feelings of kindness and connection toward yourself and others. The more we meditate with loving-kindness in mind, the more we foster compassion and let go of judgment and hostility.

With love,

The beautiful birdsong in the background was recorded and published by Tom Evans.

Transcript

Start by taking a moment to listen to your body,

Right here,

Right now.

Is there anything you need to adjust to be more comfortable?

Is there anything you could invite to soften?

Perhaps your brow,

Jaw,

Shoulders.

Can you soften your heart,

Your chest,

Your belly?

Allow yourself to surrender to gravity.

Allow yourself to surrender and connect with the feeling of being supported by whatever surface you are resting on.

Supported by the chair,

The sofa,

The ground,

The earth.

Supported by the universe.

Bring your hand onto your body.

Perhaps onto your chest in the heart area.

Or maybe somewhere else on your body.

Let your hand be soothing and supportive as we continue through this practice.

You might want to move your hand slightly just to feel the warmth,

Pressure and connection.

Taking a few deep breaths.

Allow yourself to feel the support and kindness from just the touch of your own hand.

And wish yourself well.

Care for yourself.

It's not always easy to wish yourself well.

So feel free to try a few different ways.

You might like to take a moment to think of all the qualities you love about yourself.

Or you could think of someone who really loves you and sees your goodness.

It could be a partner,

Child,

Friend or even a pet.

But take a moment to connect with your own goodness,

Your good qualities.

Now take a moment and repeat phrases of loving kindness and self compassion.

Either out loud or silently.

You can try some of these phrases and see what you like.

Or say your own.

So you might like to try.

May I be happy just as I am.

May my body and mind be healthy and strong.

May I love myself exactly as I am right now.

May I live with ease.

Choose one word or one phrase while remaining in physical contact with your body.

And feel yourself soaking up these well wishes.

Wishing every cell of your body happiness,

Ease,

Love.

Just taking a moment now to remain physically connected to your body.

And repeating a loving kind phrase.

And as you settle with these feelings of love and gratitude for yourself.

You can begin to shift this to someone else.

So bring to mind someone in your life who you love.

And who makes it easy for you to love them.

Picture this person,

Imagine them next to you right now.

And send loving kind wishes to them.

Wish for them to be well,

To be happy and to be at ease.

And as we begin to end this practice.

I'd really like you to take this feeling of loving kindness and compassion with you.

As you go out into the world today.

And have a great day.

Reviews

Thank you for this beautiful and calming meditation to begin my day 🫶🏽

Beautiful and led me to truly connect with myself.

Thank you Naami, a lovely loving start to my day. Blessings to you. Namaste 🙏

A pleasant metta with lots of wildlife sounds. 12/30/24

Great, short loving- kindness meditation that hits all the points

A beautiful lovingkindness meditation. Soothing and grounding. Lovely bird soundtrack and guidance. Thank you!

Loved the pace, words, voice and intention of this meditation. Worth repeating.

I loved the sound of your voice. It helped me stay focused on your words and go deeper in the meditation.

A beautiful voice. Instantly took me to a place of calm and receptivity. Thank you 🙏.

Excellent! I was actually sitting in a circular web swing in the middle of the woods. When you said feel gravity, feel supported by whatever your sitting on. I lifted my feet and really tuned into the feeling of gravity it was delicious! Beautiful energy, I actually felt I was swaying I opened my eyes and was perfectly still