Loving Kindness Meditation -Do This Right Now!
I Encourage You All To Do This Easy Meditation
Modify it as needed to your comfort.
For beginner’s - you don’t have to do this for a long time, but take all the time that you need. Sit however you like, or lay down. Allow yourself the space to fidget and open your eyes during meditation. There is no wrong way.
Sit comfortably and breath in and out through your nose. Focus on the in and out of the breath for 3-10 cycles. You can also use this time to feel your seat, scan your body, notice how you feel without judgement. Let go of what might be going on around you.
Begin by sending loving kindness to yourself. Say aloud or to yourself:
May I be happy. May I be healthy. May I be safe. Repeat this 3-5x. The slower the better but go at pace that is comfortable for you. Make sure you’re breathing.
Now send loving kindness to another person. For this part I encourage you to choose a postal worker, grocery store staff, pharmacy worker, bank teller or healthcare worker that you know. You do not have to know them well. Say aloud or to yourself:
May they be happy. May they be healthy. May they be safe. Repeat 3-5x
Send loving kindness to all beings everywhere.
May all beings everywhere be happy. May all beings everywhere be healthy. May all beings everywhere be safe.
Sit for a few minutes or breaths while you allow these words to resonate like the sounding of a bell.
Slowly open your eyes when you’re ready to come back. Slowly take the room back in and breath deeply.
There is no wrong way to meditate. I encourage you to use these words as mantras during this time as I have been using them everyday.