Loving Kindness Meditation

 

I have just returned from running a New Years retreat at the amazing Suryalila Retreat Centre in Spain.  As always, I was fortunate to have such a wonderful group of ladies who have joined me.  I love the beautiful mix of ages, nationalities, cultures and life stories that come together on my retreats.  It makes for such rich conversations.

In one of the morning meditations, I shared a loving kindness meditation and as I was reading the words again, it struck me how beautiful it is.  These are not my own words, and there are several versions of this meditation, but this is the one that I use.  I hope you decide to integrate it into your own practice.   Please let me know if you do and how you find it.

First of all, find a comfortable sitting position where you know you will not be disturbed.  Make sure you are physically comfortable.  I am writing this back home in Essex as we prepare for the first snowfall for some time and so I am tempted to write, ensure you are warm, have cosy socks on and have a blanket over you - but of course, you may well be in another part of the world and you are sitting somewhere in the sun!

You may chose to have an altar in front of you, with photographs, flowers, crystals, ornaments, candle, incense or anything that is meaningful to you and you associate with being quiet inward time.

Take your attention to your third eye (ajna chakra) and keep your focus there as you connect in to your body and your breath.

When you are ready - keep your awareness on your third eye and say to yourself:

May I feel protected and safe.

May my heart remain open

May I awaken to the light of my true nature

May I be healed and be a source of healing for the world.

 

Repeat each section 3 times (you can say it silently to yourself or out loud - whatever is your preference).

Then visualise someone in your life who it is so easy to love.  Draw this person close to your heart and your mind and send them loving kindness:

May you feel protected and safe.

May your heart remain open.

May you awaken to the light of your true nature

May you be healed and be a source of healing for the world.

 

Next think of someone who needs a little more love, maybe some with whom you have challenges.  Draw this person close to your heart and mind and send them loving kindness:

May you feel protected and safe.

May your heart remain open.

May you awaken to the light of your true nature

May you be healed and be a source of healing for the world.

 

Lastly send loving kindness to all beings everywhere:

May we feel protected and safe.

May our hearts remain open.

May we awaken to the light of our own true nature.

May we be healed and be a source of healing for the world.

 

I love this and find I have the sense that this really raises my vibration as I say it and visualise it.  It is a wonderful thing to do at those times when you are feeling a bit antsy and maybe not too kindly disposed to someone or something.  Ensure it is genuine and send loving kindness!

Love Allison xx