This is a loving-kindness meditation,
Also called meta meditation.
Its purpose is to open the heart and cultivate compassion.
Sometimes we end sessions of mindfulness meditation with a loving-kindness meditation.
I also recommend doing this meta meditation beforehand.
Before a meditation on the breath,
A body scan,
Or a focused inquiry,
Having the heart open is very helpful.
You'll feel freer and easier in whatever follows.
So,
Sit comfortably in a chair,
On a cushion,
Or on a bench.
Feel that your body is upright and dignified,
Yet relaxed.
Make any adjustments needed for you to feel comfortable.
With your eyes open,
Take a deep breath.
Let it out slowly.
Take another deep breath.
As you let it out,
Allow your eyes to close gradually.
Now breathe normally.
Let your awareness be with the sensation of breathing in your belly for a few moments.
As you inhale and exhale naturally.
Now,
Imagine that you're about to see someone who's very dear to you.
Someone you have warm,
Uncomplicated feelings about.
It might be a child,
Sibling,
Spouse,
Or parent.
It might be a dear friend.
It might be a beloved pet.
Any individual you feel very warmly toward.
Picture seeing the individual across the room.
Feel your face light up.
Feel your eyes smiling,
Your mouth smiling,
Your whole face smiling with pleasure.
Feel the warmth of that pleasure and love permeate your entire head.
Now,
Imagine that warmth,
That glow spreading down into your chest and illuminating it from within.
Your heart is smiling.
Your whole chest is smiling.
Imagine the glow reaching out from your heart to embrace the individual so that you're both being held in the arms of love.
Now,
Picturing this individual,
Say to yourself,
May they be safe.
May they be happy.
May they be free from suffering.
May they be loved.
May they be safe from harm.
May they be happy.
May they be free.
May they be loved.
Now,
Imagine this glowing warmth returning back and embracing all of you from head to toe.
Feel the loving warmth throughout your body.
And say to yourself,
May I be safe.
May I be happy.
May I be free from suffering.
May I be loved.
May I be safe from harm.
May I be happy.
May I be free.
May I be loved.
Now,
Let the glow expand beyond the confines of your body.
Let it fill the room.
Let it fill the city.
Let it expand to embrace the entire planet.
Let it fill the solar system,
The galaxy,
The whole universe.
Let there be no boundaries to the warmth and the love.
And say to yourself,
May all beings be safe.
May all beings be happy.
May all beings be free from suffering.
May all beings be loved.
May all beings be safe from harm.
May all beings be happy.
May all beings be free.
May all beings be loved.
Gently return your awareness to the sensation of breathing in your belly.
Let your body inhale.
Let it exhale.
Let it inhale.
Let it exhale.
When you feel ready,
Gradually allow your eyes to open.
Thank you for meditating with me.
I'm Steve Diamond.
Please visit me at MoreThanMindful.
Com and the More Than Mindful channels on SoundCloud and on YouTube.
