Loving-kindness meditations

I am learning to meditate but am finding it tricky. I find it difficult to clear my mind of all thoughts but am getting better. My favourite method of meditating is by listening to guided meditations. Stories spoken by experienced meditators and set to calming music. These are particularly effective at night when trying to go to sleep and also in the morning as an antidote to the mad world of business travel.

This week I have come across loving-kindness meditations, and find them easy to do and very effective. Here are some I found on ” the conscious life” website.

Loving-Kindness Meditation Part 1

 

Loving-Kindness Meditation Part 1 Extending Love & Kindness
to Yourself

  1. Begin the meditation by taking a few deep and slow breaths to relax yourself. If this is the first time you are meditating, you may want to read the guide, Mediation for Beginners first to pick up some tips on how to breathe with greater awareness.
  2. Read out the following lines, softly or silently, to yourself:May I be strong and healthy,
    May I be clear and free,
    May I live with love and compassion,
    May I awaken to the pure light I used to be.
     

    Explanation:
    May I have a strong and healthy body to carry out my missions and responsibilities,
    May I have a clear and free mind that is free from distortions and attachments,
    May I hear, speak, think and act with love and compassion,
    May I awaken to my true nature and be the pure light that I once used to be.

  3. Feel the words as you’re saying, instead of reciting them mechanically. Repeat the blessing for 5 times or as long as you like.
  4. After you’ve finished the blessing, imagine a pure white light growing from your heart. It begins as a pin-sized white dot and grows larger and larger until it surrounds you in an energy field filled with peace, love and compassion. Stay in this glowing energy field for as long as you like.

Loving-Kindness Meditation Part 2

 

Loving-Kindness Meditation Part 2 Extending Love & Kindness
to All Beings

  1. Now imagine someone that you know is sitting in front of you: a loved one, a fellow colleague or a friend. A person you know that is currently going through a tough time also makes a good candidate to send your blessing to.
  2. Recite the following verses, softly or silently, to him or her. Substitute the * below with the name of the person you’ve in mind.May * be strong and healthy,
    May * be clear and free,
    May * live with love and compassion,
    May * awaken to the pure light he/she used to be.
  3. Feel the words you’re saying and repeat them for 5 times or as long as you like.
  4. When you’ve finished reciting the blessing, once again imagine a pure white light growing from your heart. This time around, the light flows from your heart and envelops the recipient in an energy field of peace, love and compassion. Your light opens up the pure light from the person’s heart, creating a bigger, synergistic light that surrounds the two of you. See in your mind how the twice-as-strong white light is making the recipient as well as you calmer, happier and more relaxed. Hold this image in your mind for as long as you want.
  5. If you wish, you can also add as many people that you’d like to send your blessing to as you can accommodate in your field of loving energy. Be clear about who they are, how they look like, and how they are enjoying the shower of blessings. Each time you add one more person, the energy field extends stronger and bigger.

Loving-Kindness Meditation Part 3

 

Loving-Kindness Meditation Part 3 Extending Love & Kindness
to Someone You Don’t Know

  1. Now you’ll extend your blessing to all beings — humans, animals, insects and plants; known and unknown living things; those in the air, in the sea and on the land; the tiny, in the middle and the really big ones; the newly born, sick and dying ones; those that are happy, neglected, fearful and depressed.
  2. Focus on your heart, read out the following verses, softly or silently, to all beings, far and near.May all beings be strong and healthy,
    May all beings be clear and free,
    May all beings live with love and compassion,
    May all beings awaken to the pure light they used to be.
  3. Feel the words you’re saying and repeat them for 5 times or as long as you like.
  4. As you finished the blessing, imagine time and space fade away. You are united with all beings and all are surrounded by a brilliant healing light of love and compassion that stretches across time and space. Hold this image in your mind for as long as you want.


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3 thoughts on “Loving-kindness meditations

  1. Great stuff! I have a guided hypnosis CD from my therapist and I also find it VERY difficult to be still and meditate. But it still really helps with anxiety and I am sure with more practice and dedication it will become easier. Thanks for these meditation examples, very helpful!

  2. Hi- I like the guided meditations and I rarely get to the end before I go to sleep. Will I ever get to hear what happens?
    These loving-kindness meditations are lovely and so simple. A great start to the day.
    Enjoy!

  3. Pingback: Breathe in authenticity, breathe out compassion « ctrecoveryjourney

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