This loving kindness meditation is a 2,500 year old meditation which uses a repeated phrase which will cultivate feelings of loving kindness to yourself and others. Begin by repeating the phrase over and over for 15 minutes once or twice a day. Don't get defeated if this meditation seems heard, awkward, or brings up frustration. Be patient and kind to your self and continue with gentle persistence.
Sit down comfortably. Take breath into the parts of your body that are in contact with the earth. Allot yourself to get connected as you plug back into your self. From this connection create length up the spine as you lift the pallet of the mouth and bring the top of the ears slightly back, chin parallel to the floor. Allow the shoulders to roll onto the back but don't lose the length in the side body as the hart opens and radiates outward.
Let your body relax all unnecessary tension and holding, consciously allow yourself to be at rest, let the mind be quiet letting go of plans and preoccupations. Enjoy the silence and stillness in the mind and body.
You first begin this meditation with yourself because without the ability to cultivate loving kindness for yourself it is nearly impossible to do so for others.
May I be filled with loving kindness.
May I be well.
May I be peaceful and at ease.
May I be happy.
This is a great meditation that can be developed to practice anywhere sitting, driving, walking, waiting in line at the grocery store, and in many other situations.
This loving kindness meditation brings love and calmness into your life keeping you connected to your heart.