Loving Kindness Beginner's Meditation

A gentle, beginner-friendly breathwork practice designed to bring you back to the present moment. Using simple breathing techniques, mindful awareness, and loving-kindness, this track helps quiet mental chatter, ease stress, and create a greater sense of calm and connection. No previous meditation or breathwork experience is needed. Come as you are, take a breath, and practice meeting yourself with a little more kindness.
Practice: Breathwork, present-moment awareness, mindfulness, loving-kindness meditation, beginner meditation, calming meditation
Helps with: Stress relief, grounding, relaxation, anxiety, self-compassion, emotional regulation, mindfulness, feeling present

Transcript

Take your moment. To drop down into this meditation. Find a comfortable spot that works for you. I'm seated with my knees up. And my back against the wall. Little less than an alert position. But it's still dignified and aware. Settling into meditation is something that I have had to work on. And I found that there are times when I can just come as I am. And often, Those are the most powerful times. As a vehicle for present moment awareness because I surrender. To making myself. Be in the perfect position. So just find what feels safe. And right for you. And today we're going to work on breath awareness. And using bread. Emma's. The guiding touchstone to come back to to maintain presence. Oftentimes, It's a skill. To find a settled place. But I have found that it is like a muscle. And the more that I practice. The easier it becomes. So bringing awareness to our breath. Breath as it comes up either slow or steady. Rise and fall in the tummy. Yes, I said tummy. Particularly. Or perhaps something deeper that rises in your diaphragm. Travels up through your chest. Into your clavicles and maybe all the way up to your shoulders. And then releasing. Often I find myself trying to control my breath. And then I become aware that I'm aware that I'm trying to control my breath. And it's easy to tell myself, Stop doing that. But with practice, I've learned to celebrate the awareness. And now when I become aware that I'm controlling my breath. I simply become aware of the awareness. And I let that thought bubble pop. And I come back to presence. I've learned to respect bees. Thanks for watching. I named them Dots of Control. And with time, I've been able to celebrate the coming back to awareness. And I've learned that so much of meditation is coming back to present moment. So if that's you coming back to the breath. Can be a really powerful experience. So just. . . Holding space. To breathe into ourselves. And perhaps at this point in the meditation, You'd like to make an intention. Or a prayer. My highest self is able to. Hold the loving-kindness from myself and extend it to all beings. And connect to the space below thoughts that is the heart awareness. So if you have capacity for that to send out love and kindness. Maybe you can put your hand on your chest. Wherever it feels safe, Just connect heart to heart. And know that we are spiritually connected to all things. But if you don't have capacity and maybe. Maybe the goal is to open yourself to receive the loving-kindness. And to know that you're not alone. So just folding there. And oftentimes if. I have many thoughts of control or past or future. Fantasies or worries, Thoughts of the day. Sometimes my best effort in meditation. Looks like holding myself in prayer. Or a loved one in prayer. It's just a sense I can feel. And my heart space is big white glowy. Aura. That I hold that person in. So you can go ahead and take a moment. To visualize and be present. And what works for you. As we continue. Just breathe. All day. Sometimes it's one breath of presence that brings me back to center. I like to say it's one breath to save a life. So just breathing in. Maybe take a big full body breath. If that feels good for you, We'll just take a little breath up through your chest. And releasing it. At this time I just want to say thank you for joining me on this meditation. Was short today but really powerful. So I'm giving myself a silly little hug and I'm saying good job. Good job. Your best efforts are good enough. Meditation is a practice. And as such, It's something that we do, And our capacity will grow as we continue to do. So if you're giving yourself a hug, Right on. And if you're like, That is way too hokey for me, I get it. But good job. I can't wait till we practice again together. Thank you.