Day 11 - Loving Kindness - Daily 5 Minute Meditation

Day 11 Loving Kindness Meta-prayer brings within us wishes of well-being,

Calm,

Strength,

And kindness to self,

To those close,

And to those we may not know so well.

In this practice,

We are attuned to vibrations of universal loving presence.

When you are fully centered,

You also begin to wish good things for yourself.

Begin by finding a comfortable place to sit or lie.

Place your left hand on your heart and your right hand can rest gently to the side.

Begin by focusing on your breath.

Begin with your natural breath,

Taking that breath to the space of your heart.

Now begin to breathe a little deeper and slower into that heart space.

Focus on the breath as it moves in through your nose and out through your nose to the heart space.

Feel a sense of love,

Of healing and compassion.

Feel it in your body.

Notice where you feel it and observe the sensations.

Now bring to mind someone that you feel thankful for or someone who has helped you and send this feeling of love,

Compassion,

And healing out to them.

Now visualize someone you feel neutral about,

Someone you neither like nor dislike.

Direct that feeling of love,

Compassion,

And healing out to them.

Now visualize a person who you neither dislike nor like,

Just someone who means something to you,

What you wish for them,

And what you wish for yourself.

And send feelings of love,

Compassion,

And healing out to them too.

The vibrational energy is moving out and coming in with the motion of the breath.

Allow it to come and go like the waves on the shore of the beach.

Finally,

Direct the meta of loving kindness towards everyone universally.

May all beings everywhere be free.

May all beings everywhere be at peace.

May all beings everywhere be happy.

May all those who need this now receive it in loving kindness.

Now bring that feeling of love,

Compassion,

And healing into yourself.

Place your hands on your lap.

Open your eyes and notice two things that you've not noticed before.

And now move out of the meditation and notice how you feel.

You