My favorite guided meditation
This meditation is one that I have shared for many years. I first found it while reading the breethe-blog and fell in love with it. I had never heard of the concept of lovingkindness. I thought that love and kindness had to be two different concepts, but I was wildly wrong. This meditation of lovingkindness brings together the energy of love with the intention of kindness, to encourage you to share your love and compassion with yourself and the world around you.
Enjoy!
To deepen your meditation, try integrating aromatherapy into your practice. This grounding blend encourages a sense of tranquility and eases anxious feelings.
In this meditation on lovingkindness, 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. Become aware of the movement of your breath as it comes into your body and as it leaves your body. Do not manipulate the breath in any way or try to change it. Simply be aware of it and of the feelings associated with breathing as you observe the breath deep down in your belly, feeling the abdomen as it expands gently on the in-breath, and as it falls back towards your spine on the out-breath.
Be totally present in the moment with each breath. Give full care and attention to each in-breath and to each out-breath 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.
Now bring to mind someone for whom you have deep feelings of love. See or sense this person and notice your feelings for them arise in your body. It may be simply a smile that spreads across your face, or that your chest becomes warm. Whatever the effects, allow them to be felt.
Now let go of this person in your imagination, and keep in awareness the feelings that have arisen.
Bring yourself to mind now. And see if you can offer lovingkindness 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
Notice the feelings that arise and let them be, as you look within yourself with mindfulness and equanimity.
When you are comfortable, try offering lovingkindess to someone who supports you, who has always “been on your side.” Bring this person to mind, imagine them perhaps across from you, and let 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 see 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. See if you can just allow them and let them be.
Now bring to mind the broader community of which you are a part. You might imagine your family, your workmates, your neighbors, or fan out your attention until you include all persons and creatures on the planet, including yourself in this offering of lovingkindness, 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. Sit with them for a few moments until you are ready to end the practice.
