Loving Kindness Practice

The practice of loving-kindness opens you up to a more joyful, connected experience of life. This short meditation can be practised anytime you desire feeling more grounded, loving, grateful, peaceful and truly alive. This is a technique that helps to foster self-love, self-acceptance, and forgiveness of yourself and others. Practice regularly for best results.

Transcript

Hello.

Thank you for being here.

My name is Rivka and I'm here to guide you through a loving kindness meditation.

The practice of loving kindness or Metta changes the way you approach life and leads to a deeper sense of joy and purpose.

Practicing a simple loving kindness practice can make you feel less isolated and more connected to those around you.

Helping you feel more positive about both loved ones and total strangers and more accepting of yourself.

Practice in the morning to begin your day on a warm and loving note and notice how your energy impacts the people around you.

Practice in the evening to clear the mind from the day's events and drift to sleep loving thoughts.

Let's begin.

Sit comfortably either on a chair or cushion on the floor.

You want your hips to be higher than your knees here.

Allow the spine to lengthen as you feel the sits bones root firmly down into the earth.

Soften the jaw.

Relax the face.

Feel the muscles and the bones sink down towards the earth with their weight.

The spine still long and spacious.

Crown of the head reaching up towards the sky.

Close your eyes.

Bring your awareness to your breath.

Notice the inhale fill the nostrils,

The throat,

The chest,

The heart space,

The belly.

Bring yourself to this present moment completely.

Exhaling through the nostrils allow the muscles to soften.

Perhaps rolling the shoulders and moving the neck from side to side.

That feels good.

Taking a few moments here to be with our breath noticing any sensations in the physical body.

We notice these sensations without judgment.

You are exactly where you need to be in this moment.

Everything is perfect exactly as it is.

Committing to stillness now in the body.

The only movement the gentle rise and fall of your breath.

I'm going to guide you through some affirmations now.

Listen to the sound of my voice.

Silently each one of these affirmations and really allow the words to sink into your body,

Into your bones.

May I be safe from inner and outer dangers.

May I be safe from inner and outer dangers.

May I be well in body and mind.

May I be well in body and mind.

May I be at ease and happy.

May I be at ease and happy.

May I be filled with loving kindness.

May I be filled with loving kindness.

Feel your body.

Notice any sensations that arise.

Just let yourself feel them without judgment.

Enjoy the expansion of your body on your own inhale.

Enjoy the softness of the exhale.

Now bring someone to mind who has been kind to you,

Someone that you love.

Really bring them into your awareness now.

Feel their presence,

Their smile.

Think of their laugh and just the way you feel when you're around them.

And holding them close to you,

Repeat after me.

May you be safe from inner and outer dangers.

May you be well in body and in mind.

May you be at ease and happy.

May you be filled with loving kindness.

Feel the sweetness of these feelings for this person that you love.

Letting the meta radiate through your own body.

And now send all of this love to your person,

The person that you're thinking of.

And let the thought of them drift away.

Inhale deeply here.

Exhale with a sigh.

Inhale allowing to come into your mind,

Into your consciousness,

A person for whom your feelings are neutral.

Not a complete stranger,

But almost.

Someone you see regularly but don't know.

Just imagine them.

And repeat after me inside your mind,

Sending these affirmations towards this person.

May you be safe from inner and outer dangers.

May you be well in body and in mind.

May you be at ease and happy.

May you be filled with loving kindness.

Beautiful.

Let's send this loving kindness out towards this person.

Deep breath in.

Long sigh out.

Good.

Now bring to mind someone with whom you're having a little bit of a challenge at the moment.

If this is your first practice,

Don't pick anyone too strong.

Maybe just someone you're having a little bit of an altercation with.

Something mild.

And bring this person to your mind's eye.

Notice here the feelings that come up as you think of this person and whatever might be going on at the moment.

Allow these feelings to be present in your body.

Notice if you're tensing,

You're changing the shape of your body.

Allow yourself to hold whatever feelings are here.

Take a deep breath in.

Repeat after me.

May you be safe from inner and outer dangers.

May you be well in body and in mind.

May you be at ease and happy.

May you be filled with loving kindness.

And allow your words to wash over this person.

Send them these thoughts with sincerity.

Good.

Take a deep breath in.

Long sigh out.

And now bring to mind a community that you are a part of.

Maybe it's your family.

Maybe it's your yoga studio or your school or your workplace.

Just bring to mind a group of people that you spend a lot of time with.

And think of all of them,

Think of the way they act when they're together,

How you feel when you're with them.

Good.

And just be in that feeling,

Bringing this community of people into your awareness.

Move through these affirmations now,

Sending them to your community.

May you be safe from inner and outer dangers.

May you be well in body and in mind.

May you be at ease and happy.

May you be filled with loving kindness.

And send this loving kindness,

This meta,

These honest good wishes towards your community,

This group of people.

Send them all this love.

Take a deep breath in.

Long sigh out.

Good.

I want you to imagine our entire planet.

You've seen pictures of our beautiful blue planet from space.

Our miracle of a planet where things live and people breathe and green things grow.

And the air is the perfect chemical composition so that we can breathe and live and that there's water and stars at night and oceans to swim in and a sun that rises and falls.

Think of all of the people living on this planet,

All of the animals,

Big and small.

Think of the mountains and the valleys and the deserts and the oceans.

Think of all the most beautiful places you have been to,

All the people you've met traveling,

All the people you've met at home.

Think of all the planes flying through the sky and the ships and the sea,

The babies being born and the people dying.

Think of it all.

Repeat after me.

May you be safe from inner and outer danger.

May you be well in body and in mind.

May you be at ease and happy.

May you be filled with loving kindness.

Send out this meta,

This loving kindness from yourself to our whole planet and see if you can picture our planet amidst our galaxy.

And our galaxy amidst space,

Which is never ending and expansive.

And see yourself amidst this huge vast space.

And we'll repeat it one more time.

May I be safe from inner and outer danger.

May I be well in body and in mind.

May I be at ease and happy.

May I be filled with loving kindness.

Allow your hands to come to any part of your body that feels natural.

And just hold yourself here for a few breaths.

You're both a tiny,

Tiny part and an essential part of our whole existence.

And sit with this feeling here of loving kindness,

Of meta.

And close this practice with the sound of om.

Exhaling all of the air.

Taking a deep breath in.

Om.

Thank you.

Namaste.

Reviews

Thank you. The way you present this meditation makes it so much easier to practice. I am encouraged to return to it again and again. 🤗

Loved it.

Wonderful, wonderful, wonderful practice. Thank you. I used it for a week before rating it and it kept getting better the more I used it.

Beautiful!
Ooooohm Namaste ❤🌍🪐💫🙏🏻

Rivkah is the kind of person who emits light and love whenever is she is. And this meditation represents perfectly her. Unfortunately I had just one opportunity to do a meditation and yoga class with her but I'm looking forward the next one. Thanks Rivkah!

Beautiful! Thankyou! 🙏🏻

So much loving kindness... In the voice, in the music... In the practice. Loving kindness to give and to receive... What a lovely way to start the day ! Thank you ! 🌹 🌞 ☄ ❤

This meditation Made my heart glow. Thank you so much.

That was beautiful, thank you

Dear Rivkah, thank you for this beautiful heart opening practice. May metta flow. Sending good wishes.