In this meditation,
We'll explore loving kindness.
Loving kindness meditations help us to develop a sense of connection with others.
Loving kindness is a force,
One that can help counter our habit of fear or anxiety or feeling cut off and alone.
College can be a difficult time and it's normal for people to feel stressed or struggle to find their place.
Connecting with other students and professors can offer an important sense of belonging.
This meditation is designed to help you feel a greater sense of connection within your college community.
The practice of this meditation is done by silently repeating phrases of loving kindness directed toward others.
This isn't a practice that you have to force or manufacture any special feeling.
The power of the practice comes from the wholehearted gathering of our attention on one phrase at a time.
There is no right or wrong way to practice.
Just try to open to the experience and let it unfold naturally.
Let's begin by settling into our bodies in this moment.
Sitting comfortably but remaining as alert and aware as possible.
You may close your eyes or just rest them gently on a spot in front of you.
As you start settling more into this moment,
Gradually turn your attention to the breath.
Just noticing the natural sensations of breathing.
Noticing the rise and fall of your chest or abdomen.
Noticing the breath and noticing the part of the mind that notices the breath.
Invite yourself to settle into this moment,
To arrive in this moment right now.
As we've started to settle more into ourselves,
Let's begin our loving kindness meditation by offering loving kindness to a loved one.
Think of someone in your life that you care deeply for or feel kindly toward.
Perhaps a family member or a friend.
Take a moment to bring that person into your awareness,
Noticing how you feel as you think of that person.
You and this person are similar.
Just like you,
This person wishes to be happy.
Imagine sending all of your love and warm wishes to that person by offering phrases of loving kindness to them.
May you be safe.
May you be happy.
May you be healthy.
May you live with ease.
Maybe repeat these phrases in the space of your own mind,
Focusing all of your attention on one phrase at a time.
May you be safe.
May you be happy.
May you be healthy.
May you live with ease.
Now bring your attention to a person in your college.
This could be someone you know well or don't know at all.
It could be another student,
Professor,
Or staff member.
Bring this person to mind.
Get a feeling for their presence as if they were right in front of you.
Offer phrases of loving kindness to them.
May you be safe.
May you be happy.
May you be healthy.
May you live with ease.
Now bring your attention to anyone who might be struggling at your school.
You may imagine a particular group of people you know are struggling,
Or just send these wishes of well-being to any student who might be struggling in any way.
May you be safe.
May you be happy.
May you be healthy.
May you live with ease.
Now expand your awareness and think of your entire college community.
Continue to expand your offering of loving kindness to all of the people who are a part of your college.
Send warm wishes to all of the students,
Professors,
And staff who are a part of your college who,
Like you,
Want to be happy.
May you be safe.
May you be happy.
May you be healthy.
May you live with ease.
Imagine a teacher you admire or another student who has provided you support or encouragement.
Imagine that person standing next to you,
Sending you wishes for your success in school,
For your health,
And for your happiness.
Feel the kindness and warm wishes coming to you from that person who is wishing you well.
Now think of all of the humans who are invested in you,
Who want you to succeed,
Who want you to live with ease.
Imagine you are surrounded on all sides by all of the people in your college who want you to succeed.
Some of these people you have never even met before,
But they still care about you and want you to be well.
Picture all of these professors,
Students,
And support staff surrounding you,
The entire college community.
They are sending you well wishes for your success in school.
They are sending you wishes for your happiness,
Well-being,
And health.
Bask in the love and warm wishes coming from all sides.
You are filled and overflowing with warmth and love.
Now we will offer phrases of loving kindness to all beings everywhere,
Without distinction,
Without exception,
Without separation.
This is an expression of our capacity to connect to and care for all of life.
May all beings be safe.
May all beings be happy.
May all beings be healthy.
May all beings live with ease.
As we complete this practice,
Very slowly and gently,
When you are ready,
You can open your eyes and bring your attention back into the room.
Thank you for your practice.
May you be well.
