Julie

Lenexa, KS, USA

Richmond, CA, USA

St. Louis County, MO, USA

Maryland, USA

Solange H.T

Montreal, Canada

Isabell Pritz

Madrid, Spain

Justin

Seattle, Washington, USA

Mrsned Nickerson

Hamilton

Belen

Barcelona, Spain

Practice lovingkindness by sending well-wishes to a loved one and yourself to awaken your heart's compassion.

Secular

Love

Relationships

Secular Mindfulness

English

In this introductory lovingkindness practice, invoke a beloved being, friend, or place, and repeat phrases toward them. Then, practice receiving the phrases from them to yourself. Finally, express the same phrases to yourself from yourself. Your beloved friend can stay with you as you learn to sense your worthiness for love and care.

Lovingkindness

 Begin this practice simply by letting your body be as comfortable as possible, settling into whatever that might feel like, adjusting your posture if needed. And you might invite a softness to your heart, or hold the intention that your heart is softening. And let's start today with wherever you can feel love arise most easily. You might think of a loved one, a family member, a child, a pet, or even a place in nature. Some being who when you think of them, love comes easily. You might get a sense that it's not a very complicated love. And then take some time to imagine and sense into the presence of this loved one. You might imagine how they look at you. You might think about some of the things you love about this being, their care, maybe their sense of humor, or their smile. It might feel helpful to silently repeat their name in your mind a few times. And you might imagine yourself sitting across from this being or beside them. And as you continue to breathe gently, repeat these phrases or loving phrases of your own. May you be safe. May you be peaceful. May you be healthy. May you live with ease. May you be safe. May you be peaceful. May you be healthy. May you live with ease. And as you repeat these words, just noticing what it feels like for you to be in this place of giving love. You might appreciate a feeling of warmth in your chest, or a slight smile on your face. Or you might be struggling, and that's okay too. If there is pain or struggle in this practice, simply bring that struggle into your care. May this pain be held in love. May this struggle also be held in love. Returning your attention again to this beloved being. May you be safe. May you be peaceful. May you be healthy. May you live with ease. May you live with ease. After some time, if it feels okay, imagine this being is now turning to you. And sending you these same phrases of well-wishing and care. As they gaze at you and hold you in their heart, they say, May you too be safe. May you be peaceful. May you be healthy. May you live with ease. May you be safe. May you be peaceful. May you be healthy. May you live with ease. Sensing how it feels for you to be held in this being's love, Remember that whatever arises, be it delight or joy or maybe feelings of unworthiness, all of this can be held in your own love. May this be held in love. See your loved ones in your own love. May this be held in love. See your loved ones eyes. Feel their care for you. May you be safe. May you be peaceful. May you be healthy. May you live with ease. May you live with ease. And you might now direct these kind phrases to yourself from yourself. This loving being might stay with you as a resource in helping you to feel safe. It also might help to place a hand over your heart. Or just hold one hand gently with the other in your lap. May I be safe. May I be peaceful. May I be healthy. May I live with ease. May I be safe. May I be peaceful. May I be healthy. May I live with ease. May I be healthy. May I live with ease. Sensing into your own worthiness, your own beauty, your original innocence. May I be safe. May I be peaceful. May I be healthy. May I live with ease. And just resting now in the heart space that has emerged from this practice, or the tenderness, whatever's there, remembering that your heart has natural seasons of being opened and closed, both to others and to yourself. What matters most is your intention to awaken love. Thank you for watching.