Lovingkindness Meditation

A Grounding and Lovingkindness Meditation

Meditation Instructions

·       Take a moment to sit in a way that feels noble with your spine straight, as if a string is pulling upward on you from the top of your head.  Sit straight, but not too rigid or tense.

·       Close your eyes if it feels comfortable to do so or lower your eyes and look softly with an unfocused gaze at the space in front of you.  

·       Take a moment to notice that you are breathing.

·       Begin to slow your breathing slightly.

·       Feel where your body is connected to the earth – your sitting bones on the chair, or feet on the floor. Imagine you are growing roots from that point, and that the roots are moving down below the floors, subfloors and other infrastructure until you get to the bare ground. Imagine these roots are moving into the earth and extending downward, even wrapping around boulders, firmly rooting you to the planet. Notice how you feel.

·       As you imagine and feel yourself grounded and connected to the earth, you might even let your upper body sway a little like a tree in a breeze, recognizing that you also extend out into the world.

·       From this place of rootedness, begin a body scan. Start with the top of your head and work your way down your body, as if you are emerging from a crystal-clear, calm lake and you feel the water line moving over you bit by bit, very slowly.  First bring your attention to the top of your head and then face. Notice if you hold any tension in your facial muscles or jaw. With an exhale, invite the tension to relax. Then bring your attention to your neck and see if there is any tension there. Move your awareness along your shoulders and spine. With each exhale, let any tension soften. If you feel the need to move your body as you notice each part of yourself, feel free to move or stretch.

·       See if you can feel parts of yourself you may not regularly feel, like the backs of your earlobes or elbows. See if you can feel the depth between your sternum and spine. 

·       Continue checking in with your body until you get all the way down to your feet, giving them special attention and gratitude for the ways they serve you every day.

·       Once you have completed your body scan, pause.  From this place of deep awareness, ask yourself what you may need to feel completely well. Listen.  Honor any wisdom that arises.

·       With this wisdom, choose a blessing for yourself that you really need right now. For example, “May I be healthy.” “May I be willing to trust what is emerging.” or “May I be peaceful.” Offer this blessing to yourself and imagine yourself receiving it and it filling you like your breath fills you.

·       Next, bring to mind your most significant relationships.  Offer this same blessing to each of your closest family members and loved ones. Imagine them one by one, receiving it from you. 

·       Next, offer your blessing to someone you know who really needs it the most. Imagine them receiving it from you.

·       Offer your blessing to those beyond your family who you know – friends, neighbors, colleagues. See them receiving it from you.

·       Offer your blessing to those who challenge you most. See them receiving it and it transforming them. 

·       Offer your blessing to a population of need that you may not know personally.  Imagine them receiving it from you. 

·       Now offer your blessing to all beings everywhere. Imagine the world transformed by fully embodying this blessing. 

·       Return to yourself and offer this blessing to yourself. Imagine it filling you from the heart outward.

·       Pause. Notice how you feel in your heart, body and mind. 

·       When you feel ready, you may bring your attention back to the room and open your eyes.