Loving-kindness,
Receiving love.
Fear arises from a sense of separateness,
And it loses its grip as we perceive our connectedness to others and to life.
This version of loving-kindness meditation can help you develop your capacity to receive love and trust belonging.
I invite you to sit comfortably and quietly.
Take a few full breaths.
With a gentle attention,
Scan your body and mind,
Noticing whatever fear or vulnerability you might be feeling.
Connect with your longing to feel safe,
Protected,
And loved.
Then remember a place in the world or in your imagination where you feel deeply at home.
Might be a spot in your house,
A coffee shop,
Or a cathedral.
Wherever it might be,
I invite you to take some moments to evoke it with all your senses,
Imagining the forms and colors,
The smells and sounds of your healing place.
You able to feel yourself there?
Please take a moment.
And once you feel like you are peaceful,
Comforted,
And surrounded by beauty,
You might want to bring to mind the face of anyone who helps you to feel loved and safe.
It might be your distant relative,
Might be your sibling,
It might be your grandmother,
Father,
Or a beloved teacher,
Your pet,
Or even your dearest friend.
It might be even a spiritual figure like the Buddha,
Kuan Yin,
The Bodhisattva of compassion,
Or Jesus.
Whoever appears,
Sense that they perceive your vulnerability and your longing for safe refuge.
Look into their eyes and see them sending you a message of love.
You might picture them saying these words,
I am here with you,
I care about you.
If it's comfortable,
Try to feel their physical presence in front of you and let their energies surround you and hold you in an embrace of safety.
Give yourself some moments to take in the love and ease that is offered.
What is it like to feel this care surrounding and holding you?
Invite you to scan your body and see where this might manifest.
Where are you feeling the warmth,
Paying close attention?
Now,
Softly place your hand over your heart or on your cheek if comfortable and receive the touch as a message of their care and protection.
If you are facing a particularly painful situation in your life,
Try to contact the underlying fear and feel how that fear is living in your body.
Often it appears in the throat area,
Chest area or even your belly.
Wherever that place might be,
Where you feel most tension,
Imagine that the love of the being you have called on is flowing through your hands into those vulnerable and fearful places.
You might hear the sound of beings' voice speaking words of kindness and reassurance.
Invite you to take as much time as you need to be in a position to let in the love and opening directly to the sensations and feelings that may arise.
I imagine this is what it feels like to receive love.
How does it affect you?
Notice any changes in your breathing,
In your shoulders and belly,
In your heart and mind.
Is there some sign that the message of love and belonging has been received deep within your body and spirit?
If you are patient and gentle with yourself,
You will learn to connect with a sense of inner refuge when you most want to be.
Because we have been wounded in relationship in the past,
It can be challenging to trust and let in love.
I invite you to take your time and explore this practice with as much self-compassion as possible.
If you can't find someone who evokes a deep sense of feeling loved or safe,
Choose a person,
A pet spiritual figure who senses interest in you,
In your life and your well-being.
You might also imagine a more formless presence that you experience simply as warm and light.
If you contact pain about feeling unlovable,
Imagine that being or presence offering kindness directly to your doubt,
Hurt or fear.
Listen for a message or reminder from this being that might help you to relax and trust the presence of love.
Connect with your intention to awaken and free your heart.
This will give you the courage to experiment and discover your own pathway to a safe and loving refuge.
Thank you for listening.
Peace to all.
