Loving Kindness Meditation

Chose a time to sit alone in peace each day. You may have to wake up before the rest of your family or (like me) take advantage of nap time.

In order to expand your mind's capacity for concentration, commit to meditating as long as you feel comfortable plus an additional 5 minutes. In the beginning, ten minutes may feel like an eternity. This will change with time. As you continue to meditate, you should be able to increase your sitting time significantly.

Before you begin, think of the individuals you would like to send lovingkindess to. Spouses, children, parents, friends, and especially those individually in your life that you are having trouble feeling loving toward.

Sit as straight as possible. If necessary, sit against the wall to get used to good posture. Close your eyes and relax.

For each individual you send love to, stay with them for at least ten full breaths (in through nose, fill lungs deeply, out through the mouth)... for those relationships that need more energy, try 15-20 breaths.

Your mind will stray, especially in the beginning. When this happens simply bring your thoughts back gently to the individual you are sending energy to and continue. Over time you will be able to focus for longer periods of time.

Think of the individual. Visualize them in your mind - their body, their face, picture them doing daily tasks - do not worry if you cannot see their face (I find this hard while meditating) - just think of as many things as you can to feel their presence. Do not focus on negative behaviors... if these come through your mind, redirect to think of positive things this person has done or participated in.

When you feel you have a good connection with the individual, continue to meditate on them while thinking or saying positive phrases like:

May they be filled with love. May they be healthy. May they be at peace. May they learn kindness. May they find happiness. May they be safe. May they be whole.

Continue to do this until you feel at peace and ready to move to the next individual (remember at least 10 full breaths).

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This meditation came from a Yahoo group I beloing to, it is so warm and wonderful I just had to share it here with you all...

Happy Meditating

Peace & Happiness,
Dana

~Happy New Year~