This week I wanted to share a meditation for yourself as well as a loved one. Its called Loving Kindness Meditation. I’ve paraphrased this from several meditation books and workshops. I do not know if there is an original author to give credit.
Of course when we love someone we want them to be happy and healthy, we want all the good things in life for them. Unfortunately we know that we cannot shield our loved ones from life’s difficulties, whether it be health or with relationships. Using this type of meditation can help ease your mind from the worry that you may experience, especially for things of which you have no control. It’s also used to be loving and kind to yourself.
When you begin, you want to think of someone who makes you feel warm and happy when you think about them. It can be a special family member or even a pet. Sit and think of this person or pet for a few moments, so you can experience the warmth and happiness that they bring to your life. Take some deep breaths in and out. Try to visualize this person being with you. Know that this person wants to be happy and free from pain (emotional or physical), and wants the same for you.
Gently and slowly say these words to yourself:
May you be happy
May you be healthy
May you be free from pain and suffering
May you live with ease
Sit with them for a moment and really feel the impact of the words. Think of the loved one saying these word to you, and being in their presence while they do so.
Next you want to include yourself as well as your loved one with these words:
May we be happy
May we be healthy
May we be free from pain and suffering
May we live with ease
Again say these words slowly and feel the warmth of the person being with you.
Next you want to wish these things for yourself:
May I be happy
May I be healthy
May I be free from pain and suffering
May I live with ease
Some people then continue to wish these thoughts for everyone.
May all beings be happy
May all beings be healthy
May all beings be free from pain and suffering
May all beings live with ease
Continue to sit with these words and intentions. Be sure to take in these words and feel the warmth of them. After doing this exercise, you should feel calmer and more relaxed.
It may also help you to make a recording of these words on your phone or voice recorder. You can do it for yourself, have your loved one record it for you, or someone else with a soothing voice.
If I can help you with any other relaxation techniques, please let me know.
Take care,
Debbie 713-304-6554
