MOMM Compassionate Loving Kindness

A loving-kindness practice used across our MOMM mass mindfulness events. Moments of mass mindfulness (MOMM) is a meditation movement for everyone. We are raising awareness of, and co-creating in community, a model that fully embraces the true definition of health as both an Art and a Science. We are meditating together in communities all over the world for peace, care and compassion for all people everywhere, building connection, collaboration and to enhance personal and global wellbeing. Join us in mass meditation.

Transcript

Welcome to a meditation on compassionate loving-kindness.

A collaboration between HeartMath and MOM,

Moments of mass mindfulness.

A dynamic initiative with a focus on co-creating peace and coherence within ourselves and within our communities.

A loving-kindness meditation is a wonderful way to take some time out from the activities of the day,

And with focused attention on the heart and breath,

And with a gentle intention to connect with your heart-based values of care,

Appreciation and compassion,

You improve your connection with yourself and with others.

The beauty of this meditation is that it can take less than 10 minutes of awareness-based breathing to create changes in the body and mind,

And in doing so,

The nervous system returns to a balanced state,

Allowing the inner pharmacy,

Your own innate healing system,

To maintain optimal functioning.

You start to feel the increased energy in the body,

Clarity in the mind,

And a sense of positive calm within.

It's a practice,

And the more you do it,

The greater the benefits over time.

So let's settle down and experience comfort in your surroundings and with the position of your body.

Then I'll guide you in a few longer conscious breaths,

And then for five minutes into a very gentle and calming heart-based breathing awareness.

It's a practice called heart-locking meditation,

Which will bring you into a nice state of coherence.

Then we move into our loving-kindness meditation together.

During this practice,

Allow whatever feelings arise to be without judgment.

Acknowledge them,

And then gently bring your attention back to the breath or to my voice.

This is a kindness exploration.

Be gentle with the attention to yourself,

And simply let go of any expectations.

Enjoy taking some time out.

So finding a comfortable position that feels exactly right for you in this moment.

You rest your body so you feel supported and in alignment.

It may be that your feet are comfortably resting on the floor,

Your back supported,

And spine is straight.

And with your gentle attention,

Note that you are relaxed and in alignment.

Your head is straight and centered.

Your shoulders are relaxed.

And your hands are resting in a comfortable position.

You then either close your eyes or soften the gaze so that your attention moves from the activities of the outside to the inner experience.

So focus your attention in the area of your heart.

Now begin to breathe deeply and comfortably.

Imagine that your breath is flowing into and out of your heart.

Begin to make your in-breath and out-breath balanced.

Try a pace of five seconds for the in-breath and five seconds for the out-breath.

You may want to count to five.

If you prefer to breathe a little faster or slower,

That's fine too.

But focus on keeping the breath balanced as you imagine it flowing in and out of your heart.

Now begin to breathe deeply and comfortably.

Allowing the in and the out-breath through the heart.

Allowing the in and the out-breath through the heart.

Allowing the in and the out-breath through the heart.

Now recall someone or something for which you feel genuine care,

Appreciation,

Or compassion.

This could be a person,

A place,

A pet,

Anything so long as it is real.

On your out-breath,

Radiate the feelings of care,

Appreciation,

Or compassion out towards others.

On the in-breath,

Breathe in the feelings of care,

Appreciation,

Or compassion into yourself.

Breathe out towards others,

Breathe in towards yourself,

Care,

Appreciation,

Or compassion.

So we'll continue this for two minutes.

I'll watch the time and we'll then move into a loving-kindness meditation.

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Now allow your breath to be natural.

Throughout this practice you'll breathe naturally,

Ideally through your nose.

Your breath might slow down,

Speed up,

Get deeper or shallower.

Or stop for a moment,

Feel it and let it be as it is.

With your eyes closed you might notice that you're more aware of sounds in the environment.

Let's welcome every sound we hear,

The sounds near and far.

Sound is rarely a barrier to meditation.

Also with your eyes closed you might notice that you're more aware of your body's sensations.

So let's begin with the body relaxation practice.

Feel your body from the inside out.

Notice every sensation.

As you focus on each body part,

Relax the area and any tension you find.

First relax your scalp and your forehead.

Soften your eyes,

Your entire face,

Even your ears.

Soften your mouth,

Tongue,

Chin and jaw.

Tuck your chin and drop your shoulders away from your ears.

Let your arms hang comfortably,

Relax your hands and fingers.

And then relax your upper back,

Upper chest and diaphragm.

Relax your upper,

Mid and lower back.

Soften your belly.

Soften your hips and your pelvis.

Let them relax with gravity as you notice how you're being supported by the chair or cushion.

Notice your right leg from hip to toes.

Notice your left leg from hip to toes.

Now bring your awareness to the movement of your breath.

Notice the expansion and contraction of each natural inhale and exhale.

Feel the sensations as your breath enters and leaves your body.

Notice the cool air on the inhale,

The warmer air on the exhale.

Bring your attention to the rise and fall of your chest.

Imagine looking inwards towards your heart.

Now bring to your heart or mind someone who has or had a deep love for you.

It can be a grandparent,

A parent,

A friend,

A spouse,

A child or a grandchild,

A spiritual being,

And even a beloved pet.

Feel what being loved feels like.

Now let the awareness of that being fade and bring your heart-mind to someone you truly care about.

A child,

A parent,

Partner or any being you feel love for.

Get a feel for his or her presence.

Visualize this person or silently say their name.

Silently,

With sincerity,

Offer them loving-kindness.

Use the phrases silently to yourself.

May you be happy.

May you be free from suffering.

May you know peace.

You can imagine that the loved one is benefiting from this blessing.

Repeat the phrase silently and feel whatever emotions arise.

There's no need to force a feeling or make anything up.

Be aware and present with whatever experience is happening.

Even if it feels like nothing at all.

Now refocus your attention on your heart and with the same sincerity,

Offer the same phrase of compassion to yourself.

May I be happy.

May I be free from suffering.

May I know peace.

Feel whatever comes up,

Loving or painful emotions or perhaps you're not too sure what you feel.

Whatever you feel is perfect as it is.

If physical sensations such as lightness or numbness or even physical pain arises,

Simply acknowledge their presence.

Don't ignore them or cover them up or change them.

Bear witness to the actual experience.

Now identify a neutral person,

Someone you met today or someone you've met briefly this week.

Even without knowing their name,

Get a sense of the person.

Imagine the person's face,

What they were doing when you encountered them.

Offer the same phrases of compassion towards them as you offered towards your loved ones and yourself.

Bear witness to what you feel.

May you be happy.

May you be free from suffering.

May you know peace.

Now scan your body to be sure you're still comfortable and relaxed.

Identify someone you've been having difficulty with maybe over the past few days or the past weeks.

Imagine them.

Get a feel for their presence.

Offer the same phrases of compassion to them.

Even if they've hurt you in the past,

You can't fully know this difficult person.

Notice what you're feeling,

Whether it's pleasant,

Unpleasant or you feel numb.

Keep your attention in the present with your intention to wish the person well.

This may be challenging for you,

But remember it's a practice.

Take your time.

Imagine them receiving this blessing and it lightens their load.

When you feel complete,

Be sure your body is relaxed and return your focus to your heart centre.

This practice shifts relationships,

Even if you don't feel much at all.

Now return your attention to your heart centre and expand your awareness to include all beings in your immediate environment.

It may be that you have others in the room.

Expand your awareness to include them.

Now extend your blessing to those in your home and the neighbours in your street.

Extend it to all beings in your city,

Your country,

Then on earth.

Offer them the loving kindness.

May you be happy.

May you be free from suffering.

May you know peace.

Now bring your attention back to yourself.

Just as you wish all beings to be well and free from suffering,

Repeat,

May I also be happy.

May I also know peace.

May I also be free.

Keep your eyes closed and allow some deeper breaths.

Come conscious of the rise and fall of the belly and the chest on the in and the out breath.

And bring your awareness to your whole body and sense the space around you.

Keep your eyes closed for a few more moments.

Enjoy your state of being.

And when you're ready,

Lower your gaze.

Slowly open your eyes.

When you feel the familiarity of your surroundings,

Raise your gaze.

Was it easy?

How was it for you?

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