Today is the first loving kindness meditation practice in this series.
This approach to meditation dates back to the early Buddhist texts. And when we adapt it to suit our modern lives, it is brilliantly relevant to the challenges we face today.
There is incredible power in the practice of building awareness around a sense of kindness and love. And you’ll feel the benefits of it across all areas of your life.
That’s not to say it will change your life immediately, of course. But by learning to do this, and it is simple enough that you can easily learn it. And then by using it regularly, you will build loving kindness into the way you live your life.
As always, take these first few moments to find your comfortable posture. You might sit on a chair or on the floor. If you do sit on the floor, use a cushion or two to elevate the hips.
If it feels better for you today, you could also do this practice in a standing posture. Stand with the feet hip distance apart, rooted firmly on the ground. And allow the hands to rest by your sides or on your stomach or on your heart.
Take your time to figure it out. Find a posture that feels right for you today. And then take a deep breath in through the nose and say the breath out. Bring the awareness to the heart to the whole of the chest area. Notice the way that the chest rises and falls gently.
As you allow the breath to return to a natural rhythm. There’s no need to control it or to direct it. You are breathing as you are here in this moment.
Allow yourself to feel completely at peace and completely well. If you don’t feel at peace, or well right now. Imagine that you do it’s okay if it doesn’t feel true right away. Give yourself permission to imagine it. You are perfectly calm and at peace. The body feels perfectly balanced and at ease. Love and health flow through you Oh is well.
Now I will speak five phrases to you. Today’s loving kindness practice is directed at the self. You are focusing your practice on you.
Later in this series will work with this technique to build a sense of kindness towards others. But for now, we’ll practice just this first step. So the five phrases you’ll hear are self positive, warm towards the self.
Bring the awareness to this moment and simply listen. May I be safe? May I be happy? May I be resilient to the challenges of life? May I be appreciated for my positive qualities? May I be loved, regardless of my challenges, or flaws?
Notice the breath moving in a natural rhythm. body is at ease. I’ll speak these phrases again now and this time, repeat them with me.
You can speak them out loud if you feel comfortable to do so. Or repeat them silently in your mind. May I be safe? May I be happy? May I be resilient to the challenges of life? May I be appreciated for my positive qualities? May I be loved regardless of my challenges or flows?
I’ll speak them one more time now. And you can choose whether to say them with me or simply to listen. May I be safe? May I be happy? May I be resilient to the challenges of life. May I be appreciated for my positive qualities. May I be loved regardless of my challenges or flaws.
And again, bring the awareness to the breath. Notice the body the whole of the body. Notice the sense of peace and calm that surrounds you.
And that is you right now. Take a deep breath in through the nose. Fill the lungs with the breath and then let it go. Become aware of the space you’re in. Have the brightness and the peace that exists here. There’s no rush to leave this space or this feeling.
Take your time your practice is complete.
”There is incredible power in the practice of building awareness around a sense of kindness and love. And you'll feel the benefits of it across all areas of your life.