Loving Kindness For Yourself & Others

In this practice, you will learn how to cultivate energy around loving kindness towards yourself and others. Take time to create space for an overall sense of ease, compassion, consideration, and forgiveness for the world around you.

Transcript

Take a few moments to settle into your comfortable meditation position.

Begin to pull away from the external world and just turn off any distractions.

Maybe you make any shifts within your body so that you may feel more at ease.

As you settle in here,

Notice the breath begin to soften.

Allow yourself to find more relaxation and release any thoughts or expectations for this moment.

Just allow yourself to be here and now in this moment.

Take a moment to scan your body from head to toe.

Notice any places you're tightening or clenching and see if you can release a little more in those areas.

Bring your awareness to your right foot.

Just notice the foot and see if it can soften a bit more.

Lift your awareness up to the right knee.

Find relaxation in this area and trace the awareness from the knee to the foot.

Draw your awareness to your right hip.

Acknowledge this place and feel it breathe.

Trace the awareness from the hip to the foot.

Bring your awareness to your left foot.

Find softness here.

Shift your awareness up to the left knee.

Find relaxation in this area and trace the awareness from the knee to the foot.

Draw your awareness to the left hip.

Acknowledge this place and feel it breathe.

Trace the awareness from your hip to the foot.

Become aware of your hips and your pelvis.

Ground more in this space.

Follow the awareness up your torso and your spine to your shoulders.

Relax,

Soften.

Trace the awareness back to your hips.

Bring your awareness to your right shoulder.

Trace the awareness to your elbow and back to the shoulder.

Shift your awareness to your right hand.

Observe and then follow the awareness back up to your right shoulder.

Bring your awareness to your left shoulder.

Trace the awareness to your elbow and then back to the shoulder.

Shift your awareness to your left hand.

Again observe and then follow the awareness back up to your left shoulder.

Bring your awareness to the crown of your head.

Notice your face,

Your neck down to your shoulders begin to soften.

And then trace your awareness back up to the crown of the head.

Follow your awareness from the crown of your head all the way down to your toes and then trace this awareness from your toes all the way up the length of your body until you arrive at the crown of your head.

As you continue to settle into this place of a human being instead of a human doing,

Just notice,

Observe,

Take inventory of your mind,

Your breath,

And your body.

Now bring your awareness to your heart space.

Notice your heartbeat.

Visualize a green glowing light begin to illuminate in this space.

Feel its warmth.

Notice it growing brighter and brighter.

Begin to cultivate more energy around loving kindness.

In your mind's eye,

Begin to visualize yourself in this very moment.

Staring face to face as if you were looking into a mirror.

Releasing a veil of anything that you hide behind.

Allowing yourself to be in your truest form.

Acknowledge every intricate detail about yourself.

The things you love about yourself as well as any flaws and imperfections.

As you stand here face to face with yourself,

Look into your eyes and repeat these words.

May I be happy.

May I be healthy and strong.

May I be filled with ease.

May I be happy.

May I be healthy and strong.

May I be filled with ease.

Now visualize someone you love deeply.

Someone you really truly care about.

Perhaps a partner,

A close relative or even a pet.

See their face.

As you stand toe to toe staring deeply into one another's eyes.

Allowing them to arrive in their rawest form.

As you stand face to face with this person looking into their eyes,

Repeat these words.

May you be happy.

May you be healthy and strong.

May you be filled with ease.

May you be happy.

May you be healthy and strong.

May you be filled with ease.

Now visualize someone who you dislike or may have been in conflict with lately.

Seeing their face in your mind's eye as you stand face to face with this person.

See them for who they are.

Carrying their flaws and perfections as well as any wrongdoings against you that may have transpired.

As you stand face to face with this person looking into their eyes,

Repeat these words.

May you be happy.

May you be healthy and strong.

May you be filled with ease.

May you be happy.

May you be healthy and strong.

May you be filled with ease.

Hold on to this loving kindness energy.

There is so much love within you and you are free to share it with yourself as well as those around you.

Open your heart to those who have wronged you and know that we are all just human beings trying to navigate a life where no one truly knows what the future holds.

When you are ready,

Slowly bring awareness back into your body,

Back into the moment,

Back into the room and slowly begin to blink the eyes open and continue on with your day.

Reviews

Beautiful tranquil meditation on loving kindness ☺️

Beautiful short practice to tap into loving kindness. Thank you for this practice!

I liked this meditation. A short body scan followed by loving kindness.

New to me teacher and title. Wonderful meditation and powerful mantra - thank you

Amazing, best meditation I’ve encountered since being on insight timer. The results I felt were very noticeable and positive afterwards.
Thank you !

I absolutely love your voice and your wonderful beautiful spirit

This is helping me forgive the man who continually hurts me. I don't have to be bitter. I can live at ease, wishing him well and farewell, continually. His pain doesn't have to stay with me. I can be filled with ease. This was great. Thank you.

Thank you so much, this was exactly what I needed today 🥰

Magnificent as usual!! I so enjoy your style and approach. Namaste🙏💝

Thank you so much

Beautiful. Thanks. 😘💕

Always enjoy your meditations! Thank you for your peaceful energy 🙏

Loved it, so calming. I could feel every part of my body. The mantra felt so lifting, accepting and forgiving/letting go. Namaste 🙏

Great way to start my morning. Creating an inner space of love for myself and my loved ones along with opening my heart up to those who might have wronged me. Thank you!

This allowed me to relax and get much need sleep. Helped put my mind in a better place

This is beautiful! Thank you!

I feel more grounded after this meditation. I am happy. I am healthy and strong. I am at ease.

I enjoyed the body scan, though a little repetitive. Overall I really liked this combo of body scan and visualization for both self-compassion and loving kindness. I feel a bit lighter, thank you for sharing.

Thank you Vanessa. Beginning the practice with moving awareness through the body was helpful for me. Transitioning then to the heart, felt natural to begin the loving kindness meditation. Thank you for sharing!!!

I do nightly meditations, so I appreciate that this didn't feel like it was strictly for starting your day. Very relaxing and helpful to my wellbeing.