Loving-Kindness Meditation (Accompanied By Music Of Wisdom)

You are invited to open your heart with this guided Loving-Kindness Meditation. Through gentle breathwork and visualisation, you’ll send love and positive intentions to your loved ones, yourself and even those you find challenging.

This practice fosters emotional balance, reduces stress, and deepens your sense of connection with yourself and all beings. Allow the soothing guidance from Theresa to fill you with kindness, acceptance, and a profound sense of wellbeing.

Transcript

Welcome to this loving-kindness meditation where we'll cultivate compassion,

Empathy and kindness towards ourselves and others in this quiet and comfortable space allowing yourself to relax and let go,

Creating a comfortable dignified position where there is symmetry on both sides of the body.

If you are sitting you might like to place your feet hip width apart with your feet on the ground and rest your hands comfortably in your lap.

You might like to tuck in your chin a millimeter or two to elongate your neck and check that your head,

Neck and spine are in alignment.

If you need to move at any time during this meditation feel free to move mindfully and then return to stillness.

Beginning to tune into the sounds in your environment,

Noticing what sounds you can outside of your room,

Your house or building.

Perhaps the distant sounds of traffic,

Nature or any other activities going on.

Then hearing sounds that are close to you inside of this room,

The guidance,

Perhaps your breath or maybe even sounds coming deeper from within your body like the gurgling of your tummy,

Allowing all the sounds you hear wash over you,

Becoming a part of your meditation.

Noticing any smells within the air in your environment or coming from your body and noticing any tastes or flavours in your mouth perhaps from the last thing you ate or drank.

Noticing any light or shades behind your closed eyelids and feeling your body resting in this space,

The contact points between your body and the supports,

The feel of the clothing on your skin and the weight of your hands resting on your lap.

Bringing your attention to your breath and observing the breath.

You might like to take notice of one particular point in the body like the nostrils,

The chest or the belly and just watching the breath coming in and out,

Not needing to change anything,

Observing the breath as it is.

If your mind wanders at any point during this meditation,

Kindly,

Compassionately guiding your mind back to the meditation,

Back to your breath or the feeling of your hands resting on your lap.

Do this as many times as you need to with loving kindness.

Even if your mind wanders a hundred times,

Each time kindly guiding your mind back to the meditation,

To your breath or the sensation of your hands against your lap.

Feeling into your face and beginning to soften here,

Softening your brows and your cheeks,

Allowing your jaw to drop a little so that your tongue can rest plumply in your mouth.

Feeling a sense of ease flow down your face,

Down into your shoulders,

Allowing your shoulders to drop away from your ears,

Softening your muscles one by one and feeling that sense of ease flow further down your torso,

Into your belly,

Softening into your belly here and relaxing the muscles,

Feeling a sense of comfort and support here,

Feeling that sense of ease continue to flow down from your belly,

Down your legs,

All the way into your feet,

Unclenching your toes and softening the soles of your feet.

Feeling a whole sense of ease flow through your body,

From the crown of your head all the way to the soles of your feet.

Taking a few deep breaths,

Allowing your body and mind to relax,

Feeling the weight of your body grounding you,

Connecting you to the present moment.

Now bringing your attention to your heart center,

Feeling the gentle rhythm of your breath as it nourishes your body and soul,

Softening your face and slightly lifting the corners of your mouth into a soft inner smile,

Imagining the corners of your eyes gently lifting into a smile.

Lastly,

Picturing your heart and imagining the corners of your heart lifting into a gentle smile,

Cultivating a loving-kindness energy from your heart center,

Imagining a warm and radiant light glowing within your heart,

With each inhale this light grows brighter,

Spreading throughout your entire being.

As you exhale,

Let go of any doubts or judgments,

Allowing the light to expand and encompass your surroundings,

To mine someone you find easy to love,

It might be a friend,

A family member or even a pet,

They may be alive or have passed already,

Pick the first person that comes to mind,

Imagining them standing in front of you,

Their face radiating love and joy,

Feeling your heart opening up as you send them loving-kindness and well wishes,

Sensing their happiness,

Health,

Safety and ease expanding and flourishing,

Repeating silently with love and emotion,

May you be well,

May you be loved.

May you experience true peace,

Imagining sending waves of love and well wishes to this person,

Wishing them happiness and peace.

Next,

Shift your focus to yourself,

Recognizing that you deserve the same love and kindness,

Repeating the phrases and directing them inwardly,

With love and emotion,

May I be well,

May I be loved.

May I experience true peace,

Allowing this loving energy to fill every cell of your being,

Embracing yourself with unconditional love and acceptance,

Feeling these words resonate within you,

Embracing yourself with kindness and acceptance.

Now bringing to mind someone you don't have strong feelings for,

It might be a neighbor you don't know very well,

Or a person you see at work and passing,

Or a server at your local coffee shop or supermarket,

Offer them the same loving-kindness,

With love and emotion,

May you be well,

May you experience true peace,

Radiating compassion to this person,

Acknowledging their humanity and sending positive intentions their way.

Now bringing to mind someone you might find a little more challenging to love,

If it is safe to do so,

You might pick a person that you may have had a misunderstanding with,

Or some sort of conflict in the past or present,

It might be a friend or a family member,

Or someone from work,

This may be a little more challenging,

Recognising that they too are a human being that deserves love and compassion,

Offering them the same loving-kindness,

With love and emotion,

May you be well,

May you be loved,

May you experience true peace,

Radiating compassion and forgiveness to this person,

And acknowledging their humanity.

Now expanding the circle of loving-kindness to include all beings on earth,

They may be endangered,

Hungry,

Suffering,

From different cultures and have different beliefs from us,

Feeling the interconnectedness of all living beings,

Knowing that by spreading loving-kindness we contribute to the well-being of the world.

Expanding your loving-kindness to encompass all living beings near and far,

Sending your well-wishers with love and emotion,

May all living beings be well,

All living beings be loved,

May all living beings experience true peace,

Imagining your love and compassion spreading throughout the world,

Touching the lives of all beings regardless of boundaries or differences,

Sitting in silence for a little while as we spread our love and compassion,

Slowly,

Slowly coming back to your breath,

Noticing the temperature of your breath,

As you breathe in,

The air is slightly cooler,

And as you breathe out,

The air is slightly warmer,

You might like to gently place your hand on your heart,

Acknowledging that you have been practicing a loving-kindness meditation,

Taking a moment to breathe in the energy of loving-kindness you've cultivated,

Feeling the warmth and peace it brings to your heart,

Knowing that by nurturing this loving-kindness within yourself,

You are contributing to a more compassionate world,

Gently bringing your awareness back to the present moment,

Knowing that you have been practicing a loving-kindness meditation,

And that the meditation will soon be coming to a close,

Beginning to extrovert your awareness,

Hearing sounds around you,

Noticing any smells in the air and any flavours in your mouth,

Noticing any light and shades behind your closed eyes,

And feeling your body resting on the supports,

Slowly coming back into your physical body,

If it feels good,

You might like to take a deep waking up breath,

And stretching your arms out to the side,

Taking a yawn,

Slowly bringing some gentle movement back into your body,

Like wiggling fingers and toes,

Maybe turning your head from side to side,

Blinking a few times,

And when you are ready,

Slowly,

Slowly coming back into this space,

May you carry the essence of loving-kindness with you throughout your day,

Spreading its light and warmth to all you encounter,

Namaste.