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Loving-kindness meditation

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Keep in mind

  • Take care of yourself. It's perfectly natural for your mind to drift. Simply redirect your focus back to the meditation.

  • Begin with brief meditation sessions lasting 5-10 minutes, and gradually extend the length as you grow more at ease.

  • Feel free to express the loving-kindness phrases in your own unique way. What truly matters is what feels authentic and deeply connects with you.

  • If you struggle with extending kindness to your shadow, begin by offering them neutral wishes for peace or safety.

 
By consistently engaging in loving-kindness meditation, you can foster a greater sense of compassion, kindness, and overall well-being in both your own life and the lives of those in your vicinity.

Cultivate compassion: Your guide to loving-kindness meditation

Have you ever felt the desire to spread waves of kindness to yourself and the world? Practicing Loving-Kindness Meditation can assist you in achieving that goal. This practice is an incredibly effective tool for cultivating compassion and inner peace, and this guide will provide you with clear instructions on how to begin.

BEFORE YOU BEGIN

Preparation

  1. Find a peaceful environment: Select a location where you can have uninterrupted focus.

  2. Find a cosy spot: Find a comfortable seat, whether it's in a chair or on a meditation cushion, ensuring that your back is straight yet relaxed. If lying down is more comfortable for you, feel free to do so.

  3. Calm your breathing: Take a moment to close your eyes or gently relax your gaze. Take a moment to breathe deeply, allowing your belly to rise and fall with each breath.

PART 1

Meditation

Begin by focusing on yourself (5 minutes):

  1. Quietly recite affirmations that foster self-compassion. Here are a few examples:

    • "May I find happiness."

    • "May I be in good health."

    • "May I be safe."

    • "May I live with ease."

  2. Experience the genuine and heartfelt sentiment conveyed through the words.

  3. When your mind starts to drift, simply redirect your focus to the phrases and your breath.


Embracing your shadow with loving-kindness (10-15 minutes):

  1. Imagine the shadow as someone you hold dear and have a strong bond with, similar to a cherished friend or beloved family member.

  2. Quietly recite the phrases of loving-kindness as you direct your attention towards your shadow, extending well wishes towards it.

PART 2

Wrapping things up 

  1. Direct your attention back to your breath.

  2. Take a few moments to find a peaceful space and allow yourself to fully embrace the feelings of compassion you have cultivated.

  3. Take your time and gently open your eyes whenever you're ready.

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