Short Loving-Kindness Meditation

Hello and Welcome!

A loving kindness meditation comes from the Buddhist tradition and can help you to foster kindness and compassion towards yourself and others. Practicing this style of meditation can help contribute to positive emotions and help to improve feelings of connection.

This week's short practice will help you to practice self-compassion and help to reinforce feelings of connection. It will leave you feeling more peaceful and uplifted.

For more information about Hannah Castillo and her meditation practice visit the website and blog at https://www.love-your-calm.com

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Transcript

Hannah Castillo: Welcome to the Love your Calm podcast. Mini meditations to help you slow down and find your balance in this fast paced world.

Hello and welcome. My name is Hannah and I'm so happy you're here today.

This week's practice is a short loving kindness meditation. If you've never practiced a loving kindness meditation before, it's kind of like giving yourself a hug and then extending those same positive vibes out into the world around you.

So let's get started.

Take a moment to find a comfortable position. You can be sitting or lying down, whatever feels better for you. Take any movements you need to really settle into a position that feels supportive today. If feels good for you, allow your eyes to gently close or maybe soften your gaze.

Give yourself permission to begin to settle into your breath, Noticing the natural rhythm of inhale and exhales with each breath in, invite a sense of peace and calm into your body. With each breath out, release any stress or tension you may be holding. Let go of any distractions by gently guiding your focus back to your breath.

When you are ready, bring to mind someone you care about deeply. Really picture them and as you think of them, silently repeat these phrases.

May you be happy. May you be healthy. May you be safe. May you live with ease.

Feel the warmth of your wishes surrounding them and allow that love to expand in your heart.

Next, shift your focus to yourself.  Maybe consider placing your hand over your heart and repeat the same phrases for yourself.

May I be happy. May I be healthy. May I be safe. May I live with ease.

Allow yourself to fully embrace these wishes, feeling the warmth and the kindness flow from your heart.

Now think of someone you may have difficulty with. Visualize them as you offer them the same loving kindness.

May you be happy. May you be healthy. May you be safe. May you live with ease.

Recognize that just like you, they are deserving of love and compassion. And finally, expand your wishes to beings everywhere. Silently repeat.

May all beings be happy. May all beings be healthy. May all beings be safe. May all beings live with ease.

Feel the connection to the world around you, sending out waves of loving kindness to all. Feel this love continue to build as it ripples out into the world.

Take a couple of rounds of breath here, feeling the love and kindness within you, grounding yourself in this beautiful energy you have created.

And when you are ready, gently bring your awareness back to the space around you. Take any movements you may need and slowly, when it is comfortable for you, open your eyes. Carry this sense of loving kindness with you as you go through your day.

Thank you for joining me today for this short meditation. It means so much to me that you are here. If you found this practice helpful, maybe consider sharing it with a friend who might also enjoy it. If we work together, we can keep sharing these short practices all across the world. Be sure to hit, follow or subscribe wherever you may be listening so you'll be notified each week when the new episode comes out.

And as always, thank you for helping me to spread the word that a few minutes of meditation really can make a difference.

Until next week...