Loving Kindness Meditation

Transcript

Note: Transcripts are generated using speech recognition software and may contain errors.
Get comfortably seated and close your eyes, take a few deep breaths, allow yourself to find a comfortable pace of breathing, whatever feels most natural. Now bring to mind someone that makes you feel happy, just thinking about them. This can be a close friend, a child, a pet, someone that you can easily think positively of and imagine that they are there with you. Now, you might notice the beginning of a smile on your face or some feeling of connection with them and let this feeling be like a small flame that you want to grow, that you want to become bigger, having more positive feelings towards this person, letting the feeling grow a sense of kindness, compassion, even love for this person. And now intentionally wish this person well, silently say, I want you to be happy. I want you to feel strong and healthy. I want you to be free of pain or suffering, say or think whatever lets you connect with this feeling of kindness for another intentionally building this feeling, noticing any warmth in your body, any smile or feeling that connects you to this person. Now imagine that they are sending positive wishes back to you. May you be happy? May you be full of peace and connection, receive these wishes and try to accept them without judgment or resistance? Letting this feeling of connection and kindness build and grow and now send this kindness out to the whole world as far as it can reach to people, you know, and don't know each person that is touched by this feeling of kindness is changed. They soften when they feel it, take one final slow breath in and breathe out. Maintaining this feeling of loving kindness for others and for yourself, opening your eyes now and keeping this warm kindness with you throughout your day.