When we practice loving kindness we are expressing an authentic wish of wanting someone to be happy and feeling our heart open. During this practice it is important that you don’t force a particular feeling or get rid of unpleasant or undesirable ones. Instead of expecting to feel a particular way or judging and assessing what you do feel, allow whatever happens just to happen – with a beginners mind. I like to think of this practice as a way to flex my kindness muscle. Let’s get started.
Step 1: Take a few natural breaths as you breath in and out through your nose. Continue to slow the pace and deepen with each breath.
Step 2: Imagine someone you love unconditionally – a significant other, child, parent, pet, etc.
Step 3: Imagine this person as you breathe into your heart center as you silently repeat the phrases: May your body be at ease. May your heart be open. May your mind be boundless. Repeat 1-3 times.
Step 4: Repeat these phrases for yourself (may my body be at ease, may by heart be open, may my mind be boundless) and then repeat for all beings in the world (may all bodies be at ease, may all hearts be open, may all minds be boundless). You may also repeat for someone who is suffering or in need.
Practicing loving kindness can be a powerful practice that not only makes us feel good, but can also help us see the bigger picture and increase our social connectedness. Enjoy this complimentary 8 minuted guided lovingkindness meditation.