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Lovingkindness

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Lovingkindness

As the year ends, take time to find love in your heart not only for the people and beings around you but also for yourself.

Begin by finding a comfortable seated or lying position. Close your eyes and take a few deep breaths, filling your lungs with oxygen and feeling your body alive. Take a moment being aware of any thoughts or feelings you may be experiencing right now. Maybe your heart rate is high, maybe your breath is sharp and shallow. Maybe you feel stressed, disconnected and distracted. Just acknowledge how things are for you right now without the need to change anything. 

Slowly bring awareness to your body: feeling your feet…legs…hips…lower back and abdomen… upper back and chest…shoulders…arms…neck...head. Fell the movement of your breath, the actual sensations of breathing, reminding yourself that you are here, alive.

When you are ready, bring to your mind the image of a person from your past or present who makes you feel loved and safe. It could be a spouse or partner, parent or family member, mentor or close friend. Someone who has been or is good for you, help you to feel whole and at ease. Someone who cares for you. 

When this image you strong, when you feel that delightful warmth in your chest, image saying to this person:

May you be happy, healthy and whole

May you have love, warmth and affection

May you be protected from harm and pain

May you be free from fear and grief

May you be alive and joyful

May you be at ease, struggle free

You may want to add to this list. Feel free to use any words that resonate with you. Send all the loving messages you want. 

Take a few minutes to feel the love, to feel how wonderful it is to send good wishes someone who loves you so much. Allowing yourself to sense that loving connection between you and that person, and all the way from that person back to you. Noticing how it feels inside you.

Image that person seeing same wishes back to you:

May you be happy, healthy and whole

May you have love, warmth and affection

May you be protected from harm and pain

May you be free from fear and grief

May you be alive and joyful

May you be at ease, struggle free

Soak it all in. Let those feeling wash over you. Feeling his or hers unconditional love and caring for you, letting the feeling of love and safety grow in you. Knowing that there is nothing you need to do to deserve them. They are given freely, without a condition. 

Now see if you can have those wishes for yourself:

May I be happy, healthy and loved

May I be safe and protected

May I be alive and free

May I be at ease, struggle free

Just take a moment feeling that love. Knowing that it always starts with you and ends with you. See how much self love you need yourself. 

Keep this in your heart.

Remember that the circle that begun with the person you love the most and with yourself can be extended to include more people that you care for. Maybe your furry family, your neighbours, perhaps even someone who’s difficult for you right now. Maybe not the most difficult person in your life but some with whom you have lost your connection, maybe with someone for whom there’s been some sort of frustration or misunderstanding. You may remember that just like you, they want to be loved and they want to be at peace. You may realise that we are all so similar. 

Perhaps tell them:

Just as me, he/she wants to be loved

Just as me, he/she wants to be happy

He/she wants to be loved and to know his/her loved ones are safe and healthy

And if it feels possible, strong and secure perhaps saying:

May you be happy, healthy and whole

May you have love, warmth and affection

May you be protected from harm and pain

May you be free from fear and grief

May you be alive and joyful

May you be at ease, struggle free

You may stay here as long as you want. Extending the wishes to all people with whom you want to reconnect building love inside you. 

Once you feel ready to close this meditation, take some time to feel what's been generated through the practice. Even if there have been difficult and uncomfortable parts, know that every time you do it you generate more love. You increase your own sense of aliveness, of connection and of belonging. 

When you are ready, letting yourself feel again your physical presence, sensing your body from your feet up towards your head. Beginning to notice the movement of your breath. 

Carrying with you that sense of avileness and nourishments. 

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