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Loving Kindness Meditation for Happiness & Health

Guided Loving Kindness Meditation

Guided Loving Kindness Meditation

In this meditation on loving kindness, allow yourself to switch from the usual mode of doing to a mode of non-doing. Of simply being. As your body becomes still, bring your attention to the fact that you are breathing.

Click below to start. Enjoy! 🙂

 


Here’s the guided meditation script:

Become aware of the movement of your breath as it comes into your body and as it leaves your body. Not manipulating the breath in any way or trying to change it. Simply being aware of it and of the feelings associated with breathing. And observing the breath deep down in your belly. Feeling the abdomen as it expands gently on the inbreath, and as it falls back towards your spine on the outbreath. Being totally here in each moment with each breath. Not trying to do anything, not trying to get any place, simply being with your breath. Giving full care and attention to each inbreath and to each outbreath. As they follow one after the other in a never ending cycle and flow.  If distracting thoughts arise, acknowledge them, then return to the practice.

And now bringing to mind someone for whom you have deep feelings of love. Seeing or sensing this person and noticing your feelings for them arise in your body. It may be simply a smile that spreads across your face, or your chest becomes warm. Whatever the effects, allow them to be felt.

Now letting go of this person in your imagination, and keeping in awareness the feelings that have arisen.

Bring yourself to mind now. And seeing if you can offer loving kindness to yourself, by letting these words become your words…

May I be happy

May I be healthy

May I ride the waves of my life

May I live in peace

No matter what I am given

And noticing the feelings that arise and letting them be, as you look within yourself with mindfulness and equanimity.

When you are comfortable, try offering loving kindess to someone who supports you, who has always “been on your side.” Bringing this person to mind, imagining them perhaps across from you, and letting these words become your words…

May you be happy

May you be healthy

May you ride the waves of your life

May you live in peace

No matter what you are given

Once your feelings flow easily to a loved one, turn your attention now to someone with whom you have difficulty – it’s best not to start with the most difficult person, but perhaps someone who brings up feelings or irritation or annoyance. And seeing if you can let these words become your words as you keep this person in awareness…

May you be happy

May you be healthy

May you ride the waves of your life

May you live in peace

No matter what you are given

Notice the sensations and feelings that arise within you. And seeing if you can just allow them and let them be.

And now bringing to mind the broader community of which you are a part. You might imagine your family, your workmates, your neighbours, or fan out your attention until you include all persons and creatures on the planet. And including yourself in this offering of loving kindness, as you let these words become your words…

May we be happy

May we be healthy

May we ride the waves of our lives

May we live in peace

No matter what we are given

Notice the sensations and feelings that arise within you. Sitting with them for a few moments until you are ready to end the practice.