Loving Kindness Meditation

Loving kindness meditation I'm your guide Christophe settle into a comfortable position you can do this practice sitting in a chair lying down or standing adapt your position to follow this meditation as relaxed as possible allow your eyes to close or if you prefer lower your gaze or focus on a spot on the wall in this meditation on loving kindness allow yourself to switch from the usual mode of doing to a mode of non doing of simply being as your body becomes still bring your attention to the fact that you're breathing and become aware of the movement of your breath as it comes into your body and as it leaves your body not manipulating the breath in any way or trying to change it simply being aware of it and of the feelings associated with breathing and observing the breath deep down in your belly feeling the abdomen as it expands gently on the in breath and as it falls back towards your spine on the out breath being totally here in each moment with each breath not trying to do anything not trying to get any place simply being with your breath giving full care and attention to each in breath to each out breath as they follow one after the other in a never-ending cycle and flow and if distracting thoughts arise acknowledge them and non-judgmentally return to the practice and now bringing to mind someone for whom you have deep feelings of love seeing or sensing this person and noticing your feelings for them arise in your body it may simply be a smile that spreads across your face or your chest becomes warm whatever the effects allow them to be felt now letting go of this person in your imagination and keeping in awareness the feelings that have arisen and bring yourself to mind now and seeing if you can offer loving kindness to yourself by letting these words become your words may I be happy may I be healthy may I ride the waves of my life may I live in peace no matter what I am given and noticing the feelings that arise and letting them be as you look within yourself with mindfulness and calmness when you're comfortable try offering loving kindness to someone who supports you who has always been on your side bringing this person to mind imagining them perhaps across from you and letting these words become your words may you be happy may you be healthy may you ride the waves of your life may you live in peace no matter what you're given once your feelings flow easily to a loved one turn your attention now to someone with whom you have difficulty it's best not to start with the most difficult person but perhaps someone who brings up feelings of irritation or annoyance and seeing if you can let these words become your words as you keep this person in awareness may you be happy may you be healthy may you ride the waves of your life may you live in peace no matter what you are given notice the sensations and feelings that arise within you and seeing if you can just allow them and let them be and now bring to mind the broader community of which you are a part you might imagine your family your workmates your neighbors or spread out your attention until you include all persons and creatures on the planet and including yourself in this offering of loving kindness as you let these words become your words may we be happy may we be healthy may we ride the waves of our lives may we live in peace no matter what we are given notice the sensations and feelings that arise within you sitting with them for a few moments until you're ready to end the practice as you move back into the world allowing the benefits of this practice to expand into every aspect of your life and as the practice comes to an end gently bring your awareness back to your environment and in your own time open your eyes.

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