Loving-Kindness Meditation for Healing
Cultivate loving-kindness for yourself, including the aspects of yourself you may have turned away from.
Transcript
Hello and welcome to this loving kindness meditation.
For this meditation,
Feel free to adopt any posture that feels comfortable and easy for you.
So,
A relaxed sitting position or lying position,
Even standing if that feels best for you right now.
Just taking a few moments to find that position that feels most relaxed and easy for you.
So now,
Bringing your awareness to your breath,
To the movement of the body as you breathe in and as you breathe out.
Maybe noticing the rising on the in-breath that happens in the belly and the falling that happens on the out-breath.
Allowing the breath to call you home.
And allowing the breath to be natural.
Allowing the body to find its own rhythm.
Not forcing it in any way.
Coming home to the breath.
To the gentle,
Easy rising.
And the releasing.
Just resting for a few moments in the rhythm of your own breathing.
And you may expand your attention to include sensations elsewhere in your body.
So that the breath and the body become that strong anchor that you can come home to.
The rising and the releasing.
The tingling,
The throbbing,
The pressure,
The tension,
The openness.
Whatever you notice in the body.
Maybe noticing anywhere the whole tension in the body or the mind.
Seeing what it might be like to let go.
Just letting go into the moment that's here.
To the presence of the breath and the body.
Allowing the struggles and tensions of the day to grow small.
By bringing the attention here to this home.
This body,
This breath.
Just relaxing deeply.
But with the mind that's alert into the body and into the breath.
Noticing thoughts that arise.
And seeing if it's possible to release and return.
Bringing to mind what we know that loving kindness is a potentially transforming practice.
Maybe noticing too that it can be a little difficult to bring that to ourselves.
To offer ourselves the kindness and softness that we often need.
So we're going to just take some time to practice with that.
With offering loving kindness to ourselves.
If you find the resistance or discomfort around that feels large for you.
Maybe just seeing if you're willing to try to just sort of nudge your way through that and try the practice anyway.
Knowing that many of us have strong conditioning to turn against ourselves.
To close our hearts to ourselves.
And knowing also that loving kindness or matter practice is a way that through practice and time we can learn to soften towards ourselves.
To release harsh judgements.
And to welcome ourselves home into our own hearts.
We're going to begin our practice by bringing to mind somebody who loves or has loved us with a big heart.
This might be someone who is currently in our lives.
Or it could be someone who's passed away.
It could be a human being.
Or it could be an animal being.
It could be a spiritual figure.
So just taking a moment to let that being come to mind for you.
And allowing yourself to connect with the felt sense of what it is or was for you to be loved with this big heart.
And seeing if you can allow your own heart to be that big towards yourself.
And as we move into the phrases of loving kindness.
Seeing if you can offer the phrases to yourself with as much openness and unconditional friendliness as that loving being would.
So let's start now.
Directing to yourself.
May I be filled with loving kindness.
May I be strong and healthy.
May I be safe and protected.
And may I have comfort and ease of being.
May I be filled with loving kindness.
May I be strong and healthy.
May I be safe and protected.
May I be peaceful and at ease.
May I be filled with loving kindness.
May I be strong and healthy.
May I be free from harm.
May I be at ease in the world.
May I be filled with loving kindness.
May I be happy and healthy and strong.
May I be safe and protected.
May I be at ease in the world.
May I be filled with loving kindness.
May I be strong and healthy and healed.
May I be safe and protected.
May I be peaceful and at ease in the world.
May I be filled with loving kindness.
May I be strong and healthy and healed.
May I be safe from inner and outer harm.
May I be peaceful and at ease in the world.
May I be filled with loving kindness.
May I be strong and healthy and healed.
May I be safe and protected.
May I be peaceful and at ease in the world.
As you repeat these phrases,
Really sinking into their intention,
Really allowing yourself to both give and receive the intentions into your heart.
May I be filled with loving kindness.
May I be strong and healthy and healed.
May I be safe and protected.
And may I be peaceful and at ease in the world.
May I be filled with loving kindness.
May I be strong and healthy.
May I be safe and protected.
May I be peaceful and at ease in the world.
And now I'm going to invite you to pay attention to your body,
Noticing if there's any place in your body that you'd like to send some loving kindness.
Maybe a place of tension,
Discomfort,
Pain.
Maybe a place of an old injury.
So bringing to mind and to awareness this part of the body,
This area of the body.
And as you repeat the phrases,
Just directing them to this area of the body.
May I be filled with loving kindness.
May I be strong and healthy and healed.
May I be safe and protected.
May I be relaxed and at ease.
May this area be filled with loving kindness.
May this area be healed,
Strong and as healthy as it can be.
May it be free from harm.
May it be as comfortable and at ease as it can be.
May this area be filled with great love.
May it be strong and healthy and healed.
May it be safe and free from harm.
And may it be relaxed and at ease.
May this be filled with loving kindness,
Deep in every cell.
May it be strong and healthy and healed.
May it be safe and protected.
And may it be relaxed and at ease.
May it be filled with great loving kindness.
May I be strong and healthy and healed.
May I be safe from harm.
May I be relaxed and at ease in the world.
And may I be at ease in the world.
May I be at ease in the world.
May I be at ease in the world.
We all have those hurt places.
May this hurt be filled with loving kindness.
May it be healed and strong.
May it be free from harm.
And may it be peaceful and relaxed and at ease.
May I hold this hurt with great loving kindness.
May I keep it safe.
May it be kind and gentle with it.
And may it feel at ease and held in the warmth of my heart.
May this hurt and this difficult emotion be filled with loving kindness.
May it be healthy.
May it be strong and free.
May it be at peace and relaxed.
May this hurt be held in deep loving kindness.
May it be strong and healthy and healed.
May it be safe and free from harm.
May it be at ease and at peace.
May this hurt be filled with loving kindness.
May it be healthy,
Strong and alive.
May it be safe and protected.
And may it be at ease and at peace.
May this be filled with loving kindness.
May it be as healthy and strong and full of life as possible.
May it be free from harm.
And may it be peaceful and at ease.
May this difficult place in me be filled with loving kindness.
May it be healed.
May it be safe and protected.
May it be comforted and at peace.
May I be filled with loving kindness.
May I be healthy and strong.
May I be safe and free from harm.
May I be at ease in the world.
May I be filled with deep loving kindness in every cell of my being.
May I be healthy and strong.
May I be safe and at ease.
May I have comfort and great peace.
May I be filled with loving kindness in every cell of my being.
I'm taking a moment now to allow yourself to feel what it might be to allow every cell of your being to be filled with and held in loving kindness.
Maybe starting in the area of the heart.
And allowing that loving kindness to spread from cell to cell,
Up through the shoulders,
Down the arms,
Into the hands so that every cell in our shoulders and arms and hands is filled with loving kindness.
And allowing that loving kindness to spread cell to cell through the neck,
Up into the jaw,
Up into the head and face,
Through the mouth and cheeks,
The nose.
Allowing the cells of the eyes to be filled with loving kindness,
The forehead,
The cranium.
Deep inside into the brain so that every cell of the brain is bathed in loving kindness,
Filled with loving kindness.
And then allowing that loving kindness to spread downward through the torso,
Down the spine,
Through the rib cage,
Into the belly,
The abdomen.
So that every cell receives its measure of loving kindness.
Allowing every organ of the body,
Every cell of every organ to be filled with loving kindness.
Down into the pelvis,
All the organs there.
Down through the hips,
Down the legs,
Through the thighs,
Every cell in the thighs,
Receiving loving kindness and spreading it to the next cell.
Loving kindness is spreading now down to the knees,
Down the lower legs.
Cell to cell,
Loving kindness spread through the ankles,
Into the feet and into the toes.
So that now the whole body,
Every cell of the body is bathed in,
Held in loving kindness.
Letting yourself just rest in this place for a few moments,
Noticing the sensations that are present through the body.
What does loving kindness feel like?
What does it feel like to offer and receive that?
Just being aware.
Breathing in loving kindness and breathing out loving kindness.
Just being loving kindness.
You can allow yourself to just rest in this place,
In this energy of loving kindness that you've created for yourself just as long as you'd like.
Taking your time with it.
Resting in loving kindness.
Namaste.
4.6 (369)
Recent Reviews
Robert
August 22, 2023
Thank you for these guided meditations. So calming!
Tiff
May 12, 2023
How gentle one can be! Thank you so much for your kindness which helped me to be softly visited by my own friendly view on me.
Linda
April 18, 2022
I found this meditation very relaxing and it really helped me to connect in a loving way with me and the world around me, thank you💕
Betsy
May 13, 2020
Thank you. I love the phrases and softness.
Cilla
October 17, 2019
Thank you ! Love your calming voice
Caz
May 29, 2019
I tried to donate but it says you’re not set up to accept donations....
Lisa
May 28, 2019
Beautiful thank you
Krista
December 31, 2018
Very beautiful practice, thank you very much :)
Viktoria
September 13, 2017
Nice healing meditation! 💐
DrMaeve
July 15, 2017
Amazingly soothing & felt-hearted, i am floating at peace with myself. Thank you.
Rose
May 25, 2017
Really lovely! Thank you.
Alia
May 25, 2017
Relaxing- fell asleep...will listen again not at bedtime! To hear more consciously
Craig
May 25, 2017
Very helpful meditation. Thank you
Laura
May 25, 2017
Soothing. Thank you!
Jolene
May 24, 2017
Thank you for this beautiful centering and loving meditation❣️
Jill
May 24, 2017
Just what I needed! Thank you!💖