I am happy to share this Loving Kindness Meditation with you.
You can listen to my Loving Kindness Meditation here.
Metta, or loving-kindness, is the heartfelt wish for the well-being of oneself and others. It is a universal, unselfish, unconditional and all-embracing love. Loving Kindness Meditation gives you an opportunity to practice metta by experiencing self-love, love for others and ultimately love for all beings.
One of the first guided meditations I participated in was a Loving Kindness meditation, and it was a truly transformative experience. As the facilitator lead me in envisioning Loving Kindness, I saw a bright green light shoot out from my heart and I saw that light grow and encompass the people I love, the city I was in, my country and ultimately the world. After the session, I learned that green is the color of your heart chakra, and I felt chills running down my spine; I truly connected with myself during that practice. From that day on, I try to practice Loving Kindness on a daily basis and have decided it is one of my personal values. I hope this practice speaks to you as it does to me.
How to Practice Loving Kindness on your own:
Take a moment to regard yourself without judgment but with a heart full of love for yourself. Now wish yourself loving kindness by repeating in your mind the following phrases as you breathe in and out from your heart center
May I be safe
May I be happy
May I be healthy
May I live at ease
Now visualize someone that you love unconditionally as if they are sitting right in front of you. In your heart, feel your appreciation for this dear one, and begin to wish them loving kindness.
May you be safe
May you be happy
May you be healthy
May you live at ease
Now visualize someone whom you have difficulty with as if they are sitting right in front of you. Allow yourself to feel tenderness and loving kindness for their wellbeing.
May you be safe
May you be happy
May you be healthy
May you live at ease
Continue to expand the field of loving kindness to the town you live in, the whole state, the whole country.
May you be safe
May you be happy
May you be healthy
May you live at ease
Now expand your awareness and positive intention in all directions to spread love and kindness to all beings. Allow yourself to feel tenderness and loving kindness for the wellbeing of all beings.
May all of us be safe
May all of us be happy
May all of us be healthy
May all of us live at ease