I normally like recording my own meditation, but my voice is terribly sore so I downloaded a meditation from Tara Brach she has lots of FREE guided meditations and I would recommend you go and check them out. This meditation is slightly longer than the 10 minute ones I normally do but it is definitely worth the time
The idea of the Love and Kindness meditation is that you are beaming love all over the world, and once you learn how to practice it - you can practice anytime and anywhere.
This meditation aims to evoke love, kindness and friendliness toward oneself and others. It involves visualization a number of different people along side repeat a phrase over and over again, letting the feelings permeate your body and mind. Be aware that this meditation may at times feel mechanical or awkward. It can also bring up feelings contrary to loving kindness, feelings of irritation and anger. If this happens, it is especially important to be patient and kind toward yourself, allowing whatever arises to be received in a spirit of friendliness and kind affection.
To practice this meditation sit in a comfortable position. Let your heart be soft and open. Let go of any cares or concerns. Spend a few moments centering yourself, by scanning your body, then anchoring your awareness on the breath.
The meditation begins with noticing the love you have within you, spend a few moments noticing the heart center, feeling the beautiful light and positive energy within your heart center.
Firstly you bring to mind yourself, you begin with yourself because without loving yourself it is almost impossible to love others. See yourself in your mind, Breathe gently, and with each exhalation feel the love and light from within you completely surround you.
May I be filled with loving kindness.
May I be safe Happy.
May I be Healthy.
May I be at peaceful and calm
As you repeat these phrases, picture yourself as your are now, and hold that image in a heart of loving kindness.
After a few moments bring to mind someone you love dearly, hold their image in your mind, see them there in front of you and imagine them becoming completely surrounded by the love and light from your heart center.
May you be filled with loving kindness.
May you be Happy.
May you be Healthy.
May you be peaceful and calm.
After a few moments bring to mind your family and friends, hold their image in your mind, see them there in front of you and imagine them becoming completely surrounded by the love and light from your heart center.
May you be filled with loving kindness.
May you be Happy.
May you be Healthy.
May you be peaceful and calm.
Bring to mind someone you dislike (this is one of the hardest ones), hold their image in your mind, see them there in front of you and imagine them becoming completely surrounded by the love and light from your heart center.
May you be filled with loving kindness.
May you be Happy.
May you be Healthy.
May you be peaceful and calm
Bring to mind people in your community, hold their image in your mind, see them there in front of you and imagine them becoming completely surrounded by the love and light from your heart center.
May you be filled with loving kindness.
May you be Happy.
May you be Healthy.
May you be peaceful and calm
Now see if you can spread the long and kindness all over your city, or your country, blanketing every place, person and animal with your love and kindness
Happy Meditating Yogis and Yoginis
Namaste
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