Loving Kindness Meditation — Transcript

Full transcript

1. 0:05[Music]
2. 0:41Begin by sitting down in a comfortable
3. 0:44position.
4. 0:46Sit with your back erect without being
5. 0:49strained or
6. 0:50overarched. Or you can also choose to
7. 0:53lie down on your
8. 0:55back. You should have your legs unbent
9. 0:58and
10. 0:59uncrossed, your arms at your
11. 1:05side. Take a few deep breaths to relax
12. 1:09your
13. 1:11body. Take the air in through your nose.
14. 1:15breathing deeply into your
15. 1:17lungs and release the breath through
16. 1:20your
17. 1:24mouth. Feel your energy settle into your
18. 1:26body and into this
19. 1:31moment. As you breathe
20. 1:33deeply, you will feel your body become
21. 1:36more heavy and more
22. 1:40relaxed. After taking a few deep
23. 1:43breaths, no longer try to control your
24. 1:46breath, but allow it to come and go from
25. 1:49your body
26. 1:51naturally. Focus on your breath as it
27. 1:54comes into your
28. 1:55body and as it
29. 1:58leaves. As you breathe in and out, move
30. 2:02your focus from your breath to your
31. 2:05heart.
32. 2:07You might find it helpful to place one
33. 2:10or both of your hands over your
34. 2:14heart. As you do this, say to yourself
35. 2:18with sincerity and
36. 2:20clarity, "May I be
37. 2:23well, may I be
38. 2:26happy. May I be
39. 2:30peaceful. May I be loved."
40. 2:34Allow any thoughts or feelings you may
41. 2:36experience as you say these words to
42. 2:39freely flow as you repeat these
43. 2:43phrases. May I be
44. 2:46well. May I be
45. 2:50happy. May I be
46. 2:53peaceful. May I be
47. 2:57loved. It may be difficult to say these
48. 2:59words to yourself.
49. 3:01Acknowledge the feelings, but allow them
50. 3:04to flow over you as you
51. 3:07repeat. May I be
52. 3:10well. May I be
53. 3:13happy. May I be
54. 3:17peaceful. May I be
55. 3:20loved. With each breath, let these words
56. 3:24and love reach out from your heart to
57. 3:27every cell in your body.
58. 3:31And may I be
59. 3:33well, may I be
60. 3:36happy. May I be
61. 3:39peaceful. May I be loved.
62. 3:42[Music]
63. 3:44Now call to mind someone that you care
64. 3:47about, a good friend or a family
65. 3:51member, someone who you have positive
66. 3:54regards
67. 3:55for, enjoy spending time
68. 3:57with, and are comfortable being
69. 4:02around. Say their name to
70. 4:06yourself. Feel their presence.
71. 4:11It may be helpful to visualize this
72. 4:13person sitting in front of
73. 4:16you. Direct loving kindness towards this
74. 4:22person. May you be
75. 4:24well. May you be
76. 4:28happy. May you be
77. 4:31peaceful. May you be loved.
78. 4:37As you repeat these words, feel the joy
79. 4:40in your
80. 4:42heart. Feel it as it radiates from your
81. 4:45heart to every cell in your
82. 4:49body. Visualize it radiating out of your
83. 4:52body and touching this
84. 4:56person. May you be
85. 4:59well. May you be happy.
86. 5:04May you be
87. 5:07peaceful. May you be
88. 5:10loved. With each wish for them, imagine
89. 5:14them receiving your love, kindness, and
90. 5:17joy as it envelops their body and
91. 5:23spirit. May you be
92. 5:27well. May you be happy.
93. 5:33May you be
94. 5:36peaceful. May you be
95. 5:42loved. Be in this loving
96. 5:46moment. Think of someone who plays some
97. 5:48role in your life that you don't know
98. 5:51very well or don't have a particular
99. 5:54feeling for or against.
100. 5:58Maybe it's the person who serves you
101. 6:00food in the dining hall or a cashier at
102. 6:03the
103. 6:04store or someone that you see
104. 6:06periodically on the street or the
105. 6:12bus. Imagine this person sitting in
106. 6:15front of
107. 6:18you. Direct loving kindness towards this
108. 6:22[Music]
109. 6:24person. May you be well.
110. 6:29May you be
111. 6:31happy. May you be
112. 6:35peaceful. May you be
113. 6:39loved. As you repeat these words, feel
114. 6:43the joy in your
115. 6:46heart. Feel it as it radiates from your
116. 6:48heart to every cell of your body.
117. 6:55Visualize it radiating out of your body
118. 6:57and touching this
119. 7:02person. May you be
120. 7:06well. May you be
121. 7:10happy. May you be
122. 7:14peaceful. May you be
123. 7:18loved. With each wish, imagine this
124. 7:21person receiving your
125. 7:23love, kindness, and joy as it envelops
126. 7:27their body and
127. 7:30[Music]
128. 7:32spirit. May you be
129. 7:36well. May you be
130. 7:40happy. May you be
131. 7:45peaceful. May you be loved.
132. 7:50Be in this loving
133. 7:55moment. Think of someone you're having
134. 7:58difficulty with in your life.
135. 8:01A family
136. 8:02member, a
137. 8:05friend, a
138. 8:07roommate, a
139. 8:11coworker, someone you experiencing
140. 8:13conflict
141. 8:14with where there is unhealthy
142. 8:18communication. Say their
143. 8:22name. Imagine them sitting in front of
144. 8:24you.
145. 8:29direct loving kindness towards this
146. 8:34person. May you be
147. 8:37well. May you be
148. 8:41happy. May you be
149. 8:45peaceful. May you be loved.
150. 8:50Sending this person loving kindness may
151. 8:53be
152. 8:54difficult to
153. 8:56forgive, to
154. 8:58understand, to
155. 9:02accept. You may
156. 9:06struggle. Just let these feelings wash
157. 9:09over you and continue to wish this
158. 9:11person loving
159. 9:14kindness. Do not be harsh with yourself
160. 9:17if this is a challenge for you to do.
161. 9:20Just continue to
162. 9:24say, "May you be
163. 9:30well. May you be
164. 9:35happy. May you be
165. 9:41peaceful. May you be
166. 9:43loved." As you repeat these words, feel
167. 9:46the joy in your heart.
168. 9:51Feel it as it radiates from your heart
169. 9:54to every cell of your
170. 9:58body. Visualize it flowing out of your
171. 10:01body and touching this
172. 10:05person. May you be
173. 10:09well. May you be
174. 10:14happy. May you be peaceful.
175. 10:20May you be
176. 10:25loved. With each wish, imagine this
177. 10:28person receiving your love, kindness,
178. 10:31and joy as it envelops their body and
179. 10:34their
180. 10:38spirit. May you be
181. 10:43well. May you be happy.
182. 10:49May you be
183. 10:53peaceful. May you be
184. 10:58loved. Be in this loving
185. 11:01moment. Now visualize kindness,
186. 11:05love,
187. 11:07happiness, well-being, and peace.
188. 11:13Let these radiate from you and your
189. 11:15heart out to the person who is close to
190. 11:20you. The person you don't know but who
191. 11:23touches your
192. 11:25life and the person you have difficulty
193. 11:29with. May you be
194. 11:34well. May you be
195. 11:38happy. May you be peaceful.
196. 11:44May you be
197. 11:48loved. Now return to this current space
198. 11:50and time. Bring with you the feelings of
199. 11:54kindness,
200. 11:56peace,
201. 11:58well-being,
202. 12:00love, and
203. 12:04happiness. Carry it with
204. 12:07you and share it with others.
205. 12:12When you're ready, open your
206. 12:15eyes and stretch out your body.
207. 12:18[Music]