Use this Loving Kindness meditation to expand the love you feel for yourself and others:

Find a comfortable seated position.   Close your eyes. Feel the tension draining away from you, starting with around your eyes and face, through your neck, shoulders and down your arms. Feel the tension drain like a liquid down your body and out through your legs.Feel your body fill up with love. Imagine a loving green light entering your feet and legs, up through your body, up your stomach, chest and arms.Feel it almost bursting through your heart, your fingers and through the crown of your head. Feel your body being filled with green, loving light.Feel it buzzing through your body and radiating from your skin.When you feel enveloped in that love repeat these words:

May I be free from all harm and suffering. May I be happy.  May I be well.  May I be safe and protected.  May I be healthy and strong.May I live in this world peacefully, joyfully and with ease.

Now think of someone that you regard highly, like a mentor or a teacher. It can be someone you haven't met but have influenced your life in a positive way. Imagine this person in front of you and repeat the statements to yourself:

May you be free from all harm and suffering. May you be happy.  May you be well.  May you be safe and protected.  May you be healthy and strong.May you live in this world peacefully, joyfully and with ease.

Now think of someone that you love dearly.  Keeping this person in mind, send loving thoughts to him or her  and internally repeat the following:

May you be free from all harm and suffering. May you be happy.  May you be well.  May you be safe and protected.  May you be healthy and strong.May you live in this world peacefully, joyfully and with ease.

Now think of someone who is an acquaintance, someone you do not know well. Send loving thoughts to him or her and repeat the following to yourself:

May you be free from all harm and suffering. May you be happy.  May you be well.  May you be safe and protected.  May you be healthy and strong.May you live in this world peacefully, joyfully and with ease.

Now think of someone that makes you upset or angry, or someone you do not like. Still feel the love in your body. Do not let go of this love. Think about this person and say internally to them:

May you be free from all harm and suffering. May you be happy.  May you be well.  May you be safe and protected.  May you be healthy and strong.May you live in this world peacefully, joyfully and with ease.

Now turn your thoughts to this vast world. The earth with all its living creatures. Feel the love bursting through your body as you say:

May all beings be free from all harm and suffering. May they be safe and protected. May they be happy.  May they be well.May all beings be free from all disease and physical pain. May they be healthy and strongMay all beings be able to live in this world peacefully, joyfully and with ease.

Send your love as far out around the world as possible imagine that energy travelling through the earth.When you are ready, feel that love centered around your heart.Notice the weight of your feet on the floor or bed. Bring yourself back into the room, in the present moment, and slowly open your eyes.

 

Comment