This loving-kindness meditation is designed to support you through feelings of anxiety,
Offering you the space to practice self-compassion and create a sense of calm.
Loving kindness is the practice of sending warmth,
Care,
And goodwill to yourself and others.
And in this meditation,
We'll direct our loving kindness to the parts of us that feel anxious,
Unsettled,
Or overwhelmed.
Let's begin.
Finding a comfortable position where you can relax.
You can sit,
Lie down,
Or go for a walk.
Whatever feels best for you.
And start to soften your gaze,
Looking down and forward.
And if it feels supportive,
You can close your eyes altogether.
Simply allow yourself to be present.
And notice what is already here as you enter this practice.
There's no need to change anything.
Just observe.
And as you start to settle in,
Remember that anxiety is a natural part of being human.
It's okay to feel what you're feeling.
Begin to bring your awareness to your breath.
Becoming aware of your in-breath.
And your out breath.
And take a deep breath in,
Filling your lungs with air.
And then exhale slowly,
Allowing any tension to release with the breath.
Breathing in again,
Let the breath fill your body.
And breathing out.
Imagine letting go of any stress or tension.
And take a moment to check in with your body.
Notice where you feel tension.
Where you may be holding anxiety.
Without judgment,
Simply acknowledge where you feel the anxiety in your body.
Oftentimes people notice their breath is more shallow.
Their heart rate increases.
Their chest feels tight.
Where they might feel tingling sensations.
You might notice it in your chest,
Stomach,
Or shoulders.
Wherever it is,
Just name it.
See it for what it is.
As a part of your experience,
Not the entirety of it.
And with each breath,
Allow yourself to soften into the ground beneath you.
Feeling supported.
Trust that in this moment you are safe enough.
Now let's begin to cultivate loving-kindness towards ourselves.
Imagine a warm glowing light surrounding you.
Radiating off of you.
A light filled with compassion,
Care,
And unconditional love.
This light represents your own loving-kindness.
And start by silently repeating these phrases to yourself,
Allowing them to resonate in your heart.
May I be safe.
May I be peaceful.
May I be free from anxiety.
May I be filled with love and compassion.
May I be safe.
May I be peaceful.
May I be free from anxiety.
May I be filled with love and compassion.
May I be safe.
Imagine a sense of safety surrounding you,
A soft cocoon of peace that embraces you.
May I be peaceful.
Feel the peace settling into your body,
Softening any areas of tension.
May I be free from anxiety.
Imagine the anxiety gently dissolving.
Like fog lifting in the morning sun.
May I be filled with love and compassion.
Feel the warmth of love filling your heart,
Softening any harshness you may be holding towards yourself.
With each breath,
Allow the loving kindness to expand.
To fill you up,
Offering yourself care and understanding.
And now let's focus specifically on the anxiety you might be experiencing.
Imagine that your anxiety is a part of you that needs compassion,
Just like any other part of your being.
Instead of fighting or resisting it,
Gently invite it into your circle of loving kindness.
Picture your anxiety as a small part of you and send it warmth and understanding.
Saying these words silently to your anxiety.
May you be safe.
May you be free from fear.
May you be at peace.
May you be held with love.
May you be safe.
May you be free from fear.
May you be at peace.
May you be held with love.
And as you send these words to your anxiety,
Remember that it's okay to feel anxious.
You are not defined by your anxiety and you can offer it the same kindness you would offer to a friend or a loved one.
Anxiety is often from a protective response,
Even though it doesn't always feel like that.
And now we'll expand this circle of loving kindness outward.
One of the best things we can do for anxiety is to see beyond ourselves.
To focus attention on another,
To remember we are not alone in this experience.
And we are not alone in this life.
Bring to mind someone you care about,
A friend,
A family member.
All right.
And offer them the same kind of care and love you've given yourself.
Letting that warm glowing light that surrounds you radiate out towards them.
And saying the following phrases for them.
May you be safe.
May you be peaceful.
May you be free from anxiety.
May you be filled with love and compassion.
May you be safe.
May you be peaceful.
May you be free from anxiety.
May you be filled with love and compassion.
Feel the warmth of your loving kindness extending to them just as it extended to you.
That emotions are a universal language,
And even though we may have different frames of reference.
We all know what it's like to suffer.
And we all know what it's like to love.
Gathering your attention towards your breath.
Take a deep breath in,
Aware of your in-breath.
And a deep breath out,
Aware of your out-breath.
Feel the presence of your own loving-kindness surrounding you.
And know that you have the ability to call upon this kindness whenever you need it.
Feel yourself grounded.
Supported.
Wrapped in the light of loving-kindness.
And when you're ready,
Slowly begin to bring your awareness back to the room.
Wiggle your fingers and toes.
And when you feel ready,
You can open your eyes.
Anxiety may come and go.
But the loving-kindness and peace you've cultivated today are always within you,
Ready to be accessed whenever you need them.
And carry the sense of kindness and peace you've cultivated into the rest of your day.
