Loving-Kindness Meditation for Beginners
Gentlyclose or soften your eyes, while seated or lying down.
Begin with a few deep breaths. Check-in with where you’re starting this moment from, physically, emotionally and mentally.
Consider a person in your life who is easy to care about. This could be a good friend, a partner, perhaps an animal. Imagine them sitting in front of you and looking into your eyes.
Take some deep breaths and get a sense of your heart at this moment. With intention, say to this person, “May you be happy. May you be healthy in body and mind. May you be safe and protected from inner and outer harm. May you be free from fear, the fear that keeps you stuck.”
Again breathing in and breathing out, reconnecting with your heart.
Now lead your heart and mind towards yourself.
Breathe in and breathe out. Then say to yourself, “May I be happy. May I be healthy in body and mind. May I be safe and protected from inner and outer harm. May I be free from fear, the fear that keeps me stuck.”
And now, breathing and breathing out, consider a person in your life that you don’t know as well. Perhaps the check-out person at your local market, or someone at work you’ve never spoken to.
Connect with your heart once again, and just like you did for the person who’s close to you saying now to them: “May you be happy. May you be healthy in body and mind. May you be safe and protected from inner and outer harm. May you be free from fear, the fear that keeps you stuck.”
Breathing in and out, now bring to mind someone in your life who you’ve had difficulty with. Someone you’re frustrated, irritated or annoyed with.
Imagine them sitting here, looking into your eyes and with the same intention and heartfulness that you had for the person who it was easy to care for, now saying to them: ”May you be happy. May you be healthy in body and mind. May you be safe and protected from inner and outer harm. May you be free from fear, the fear that keeps you stuck.”
And now imagine, expanding this sense of heartfulness and intention throughout the entire world. To all countries and all people.
Say to them, “May you be happy. May you be healthy in body and mind. May you be safe and protected from inner and outer harm. May you be free from fear, the fear that keeps you stuck.”
Still breathing in and breathing out, as you end this practice, gently do another mindful check-in. Get a sense of how you’re feeling now, without any judgments. What emotions are present? Is this mind busy or calm?
Perhaps ending by thanking yourself and all the people who you included in this practice.
And when you’re ready, gently open your eyes.
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From my home studio in Tampa Bay, I offer yoga and meditation classes (both personal andfor the workplace), as well asmindfulness intensives.
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[youtube=://www.youtube.com/watch?v=wvbm4ITpAR0&w=854&h=480]
Meditation from Elijah Goldstein
