mindfulness

Loving kindness meditation

This is a great time to reassess your priorities. What is most important to you right now? Is it health, self-care, work, nutrition, just to name a few? Have you been spreading yourself too thin and often left feeling exhausted and uninspired? Maybe those around you are trying to avoid talking to you. Yes, you, Grumpy Cat. What you put out the world you often get that back in return. It may be counter-intuitive for you, but hey, let’s try this exercise of spreading loving kindness to you, those around you and everybody.

Loving kindness or metta bhavana is a way to spread more compassion, and it begins with you.


LOVING KINDNESS MEDITATION 

(Recite this with intention.)

May I be filled with loving kindness
May I be held in loving kindness…
May I feel connected and calm…
May I accept myself just as I am…
May I be happy…
May I know the natural joy of being alive…
 
(Really feel it inside of you. You may repeat this once again before proceeding.)
 
May you be filled with loving kindness
May you be held in loving kindness…
May you feel my love now…
May you accept yourself just as you are…
May you be happy…
May you know the natural joy of being alive…
 
(Pause again. Really mean what you say.)
 
May all beings be filled with loving kindness…
May all beings be happy…
May all beings awaken and be free…
May all beings be happy…

 


More resources on loving-kindness meditation here:

https://www.fresno.va.gov/docs/Transcript_Lovingkindness_Meditation_.pdf

Loving-Kindness Meditation

A Loving-Kindness Meditation to Boost Compassion

picture from NY Daily News / Nina Lin

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