Guided Loving Kindness Meditation

"The water of compassion courses through the canal of loving kindness" - Maitreya

Guided loving kindness meditation invokes our love and compassion for ourself and for others.

Evoking compassion can be harder than we often imagine because the sources of our love and compassion can be hidden from us.

To overcome this barrier, visualize a time when someone loved you in a way that really moved you. 

Let that feeling arise again in your heart and infuse you with gratitude.

Doing so will naturally send your love to the person who evoked it. It will also make you feel worthy of love and really lovable.

Basics first

  • Record these instructions in your own voice or ask someone you trust to read them to you while you meditate. Do it at a slow pace
  • Take a long pause (15-20 seconds) between two paragraphs 
  • Begin by sitting in your normal meditation posture - preferably cross legged on the floor, and if that's difficult, sit on a chair with your back and your shoulders straight
  • Alternatively, you could lie down on the floor (as is done in yoga nidra meditation), but you run the risk of dozing off
  • Take a few deep breaths and calm your body and mind
  • Close your eyes
  • Listen to the directions and follow them (pardon me for stating the obvious)   

Guided loving kindness meditation script

  1. Take a long and deep breath. As you exhale, smile the half-smile of the Buddha. 
  2. Scan your body from head to toe and notice any tightness or soreness in any muscle or tissue of the body.  
  3. Breathe into the soreness and soften it. Breathe and let go, so that all the tightness dissolves.
  4. Make these affirmations - I am Ok; I am happy, healthy and free from all suffering.
  5. Let your heart open now and let love flow from it. Silently say to yourself loving kindness, loving kindness, loving kindness. 
  6. Visualize a loved person - your spiritual teacher, a family member or a friend and intensify your loving feeling for them by saying loving kindness, loving kindness, loving kindness, and extend your love to them.
  7. Now imagine a neutral person in the form of a neighbor, colleague or a stranger you met, and extend your love to them.
  8. Next, imagine a person you are having difficulty dealing with and without stopping to allow any associated emotions overcome you, project loving feelings to the 'difficult' person by saying loving kindness, loving kindness, loving kindness.  
  9. Finally, generate loving feelings for all beings - past, present and future. Extend your love to them and wish that they be happy, healthy and free from suffering at all times.  
  10. When you are ready, open your eyes and arise. 

The unsealing of love within you through this practice of loving kindness will give birth to 'universal' compassion - the highest feeling.

I hope this guided loving kindness meditation script serves you well until a free, downloadable guided loving kindness meditation mp3 becomes available on this site.

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Comments

I would love to hear your meditation experiences. And, if you are a beginner, your questions and apprehensions about meditation. Comment below or contact me directly through the navigation bar on the left of this page.