Loving And Kindness Meditation

Loving and kindness meditation.

One of the best meditations to bring harmony to Anahata or the heart chakra is loving and kindness meditation and every time we practice we find it different.

We find it evolving and changing as we're changing ourselves.

So as always intention is the most important thing Keeping the mind open and just trusting that the practice will always bring results at the right time So go ahead and find a comfortable position either sitting on a cushion behind a wall,

Support your back,

Chair,

Sofa,

Leg touching if you're sitting on the chair on the sofa and allow to really soften the eyelids,

Not trying too hard to keep them keep them close,

Make sure you're in a space where you feel safe and supported.

There might be some sounds.

That's okay.

It's just the background and most of anything intention that whatever happens,

It's perfect.

It's no right or wrong here.

It's a safe space We're starting by checking in with the body,

Checking in,

Checking how the body feels checking how the body is in space,

In the seated position We're finding a three deep cleansing in the out and in.

So to make sure there's nothing weighing us down from the day wherever space you are in a time zone.

Deep breath in out through your mouth deep inhale and out through the mouth deep inhale and out through the mouth Allow the mouth to soften We're closing the mouth but not trying too hard to close the corners of the mouth And the awareness is flowing into the heart and that center of the heart Feel how the chest is expanding with the inhales and how the chest is relaxing with the exhales becoming wider and bigger,

More spacious,

More airy and more relaxed with the exhales I invite you to call a moment in your life which you felt very happy with yourself.

It could be something from the recent past It could be something from a very long time ago but a moment which you felt you're even proud of yourself or just very pleased or you please someone that made you feel good about yourself,

Made you feel compassion and kindness to yourself Just go ahead again The first thing comes to your mind that's perfectly fine connect with that feeling of self-love and self-care And repeat on your mind saying to yourself three times with me May I be happy May I be healthy.

May I be joyful May I be happy May I be healthy May I be joyful.

Like you're blessing yourself and again May I be happy May I be healthy May I be joyful.

See yourself sitting and smiling See yourself abundant,

Happy healthy joyful Come back to that space around the heart chakra or anahata chest Imagine the space now becoming more airy,

More bigger more wider If it's easy to visualize visualize there is a beautiful red rose or pink rose which is slowly growing bigger with more petals with each inhale you're taking more airy,

More spacious The next call on your mind a person you have been meeting more regularly It could be a very close person It could be a family member,

It could be a lover,

A very close friend A person that you have only right now positive feelings Even if you have met them for a long time The last time you saw them you had really nice and positive feelings So when you think about this person,

It's just that pure joy and happiness coming into you and see them happy,

Healthy,

Smiling and joyful and bless them,

Repeat three times on your mind May that person be happy May that person be healthy May that person be joyful May that person be happy May that person be healthy May that person be joyful And again,

May that person be happy May that person be healthy May that person be happy May that person be joyful And see them again smiling,

Happy,

Healthy and joyful And now come back to your middle of the chest If you imagine the rose bud Feel how that rose is expanding,

There is more and more petals coming out of the chest now and going out to all sides Or just feel that space for the air expanding bringing more compassion and kindness Next,

I invite you to call in your mind a person you might have been more regularly but you rather have neutral feelings to them It might be the person in the supermarket It might be a neighbor a person who walks the dog you see every day or a couple of times a week or even once a week but a person you see at least once a week and you have rather negative feelings and you have rather neutral feelings to them And say to that person see them smiling happy joyful and healthy May that person be happy May that person be healthy May that person be completely joyful May that person be happy May that person be healthy May that person be joyful May that person be happy May that person be healthy May that person be joyful Now see them again smiling,

Happy,

Healthy,

Joyful Come back to your middle of the chest Feel that even more space creating there Take a deep inhale and deep exhale and then exhale and then inhale and exhale and deep exhale Now imagine all the people living in your neighborhood all the people you might have seen you might not have seen imagine all these people which at the end of the day want probably similar things as you do they are loved by someone they care for someone imagine them like a group of people maybe hundreds,

Maybe thousands of people and see them all happy smiling and healthy and joyful and bless them and say may these people be happy may these people be healthy may these people be completely joyful may these people be happy may these people be healthy may these people be completely joyful may these people be happy may these people be healthy may these people be completely joyful may these people be happy may these people be healthy may these people be completely joyful may these people be completely joyful and see them again happy,

Healthy joyful smiling now imagine all the people you had blessed so far are turning to you and they are smiling to you and they also wish you the same see yourself one more time happy healthy joyful and repeat with me may I be happy may I be healthy may I be joyful may I be happy may I be healthy may I be joyful one more time may I be happy may I be healthy may I be joyful come back to your middle of the chest and see all that space there if you have the rosebud rosebud just keep going out keep going out in the chest expanding with all the petals all the space you are bringing in I invite you to bring that rosebud or your anahata chakra to a comfortable size you can slowly continue after that your day with once you bring it to the comfortable size start being aware again of your physical body start being aware again of any sounds around you noises start being aware of any sensations you have from meditation any tingling,

Pulsations any just nice feelings or even feeling of frustration anything is welcome here there is no right or wrong and eventually wiggling your fingers bringing some movements into your wrists into your neck into your shoulders and lastly we will be opening the eyes take a few moments here without rushing into straight ahead with your day or evening this was the first stage of loving and kindness meditation