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Loving Kindness Meditation

June 8, 2018

Sooooo, you've tried meditating but your brain wants to keep churning out thoughts right and left.  You think you are doing it wrong because you struggle to recognize when that's happening.  Once you realize it, you tend to give up and move on with your day.  No worries.  Busy minds do not have to be the enemy.

 

The picture above is part of a meditation.  The loving kindness meditation can be used to help focus a busy mind.  There are a couple more pieces to it so read on...

 

Developing this as part of a regular meditation practice helps generate positive feelings and decrease negative ones.  This meditation has slightly different iterations and if you aren't comfortable with this version, you can find others on the internet.   When my mind is particularly busy or I am feeling bummed or frustrated, angry or upset, this meditation helps me calm my thoughts and soothe my emotions.

 

 

Start by getting comfortable.   Sit in a way that you feel supported.  Gently

rest your hands where they feel most natural and comfortable.  Relax your jaw and face.  Begin taking deep breaths in and out.  Slow the pace of your breathing so you  become even more relaxed. 

 

Begin concentrating your attention on the area around your heart.  Feel your breath moving in and out around your heart and chest.   Now begin repeating the following to yourself:

May I be safe.
May I be healthy.

May I be loved.

May I live at peace.

Say this to yourself for two or three times. 

 

Continue breathing deeply while centering your attention on the area of your heart.  Next, bring to mind someone you love or care for.  Begin repeating the following:

May you be safe.

May you be healthy.

May you be loved.

May you live at peace.

Say this to yourself for two or three times.

 

Continue breathing deeply while centering your attention on the area of your heart.  Next, bring to mind the greater world, or maybe your team, your church - a larger group.  Begin repeating the following:

May everyone of you be safe.

May everyone of you be healthy.

May everyone of you be loved.

May everyone of you live at peace.

Say this to yourself for two or three times.

 

This meditation not only helps focus your busy mind, it helps generate love and compassion for yourself, for those you care about and for others in the world.  The more often we generate these feelings, the more often we experience a deeper sense of belonging, a deeper connection to our own authenticity, and better connection to those around us. 

 

If you have questions, let me know.  Until next time... may you be safe, healthy, loved and peaceful. 

 

 

 

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