In just 9 minutes, you'll be able to practice loving kindness meditation

To get started on this,

Allow yourself to be at ease.

We'll work on cultivating good emotion as a practice.

In this scenario, loving kindness is the most appropriate response.

Which is more important to you: wanting someone else to be happy or wanting to be happy yourself?

It isn't conditional, and it isn't reliant on anything.

It's just a natural opening of the heart to someone or anything else so you may check in with your body and notice how you're feeling right now.

In just 9 minutes, you'll be able to practice loving kindness meditation.

Allowing whatever is present to exist in its entirety

Now, think of anything that you'd like to remember.

Someone who makes you joyful just by thinking about them

Try to recall as much as you can.

It could be a family member or a close acquaintance.

Some couples have a connection that isn't overly difficult.

It's just a general feeling that you get joyful thinking about them.

Possibility of selecting a child

You could also go with a pet.

Whether it's a cat or a dog, the choice is yours.

Allow them to come to mind as a creature that is fairly easy to love.

Have a sensation of them being in front of you. You can feel, sense, and see them, and as you picture them, you can feel, sense, and see them.

Take note of your internal feelings.

Perhaps you're warm, or your face is warm, with a smile and a sensation of spaciousness.

This is a generous gesture of love.

This is a natural sensation that everyone of us can experience at any time.

So now that you have this special someone in your life in front of you, start wishing them well.

May you be safe and secure, as well as happy and content.

May you live a long and happy life.

May you be at ease and in good health, and you are free to use my words or your own as I say these things.

And begin to touch this loved one with a sense of allowing this loving kindness to emerge from you.

Inquiring.

You might visualize your thoughts.

You might have a color or light sense.

You could just have a gut feeling about something.

The words may continue to elicit this emotion.

I also advise you to utter whatever comes to mind. May you be free of tension and anxiety.

May you be fearless.

So, when you're sending these words and thoughts of loving compassion out into the world,

Check in with yourself as well to assess how you're feeling on the inside.

Now suppose that this beloved turns around and begins to send it back to you, to check if you are capable of receiving the loving kindness.

Take it in, and they're wishing you happiness.

May you be at ease and at peace.

May you be safe and secure from harm.

May you be blessed with happiness and health.

Allowing yourself to be taken in.

It's not a problem if you don't feel anything at this moment or earlier in the meditation. This is a practice that plants seeds. And if you're experiencing something other than lovingkindness, just check into that.

What exactly am I feeling?

It's possible that there's something to be learned here.

Now, if it's possible, and it's not always simple, see if you can send yourself love kindness. You may envision it traveling down your body from your heart, or you can just have a sense of it.

May I be safe and secure from harm.

May I have a long and healthy life.

May I be content and joyful.

May I accept myself exactly as I am, and may I ask myself, "What do I need to be happy?"

See what happens and offer it to yourself. May I be able to find meaningful job.

A happy life.

family and close friends

And now, as you do this, check in with yourself and notice what you're feeling. And now, imagine one person or a group of people to whom you'd like to express loving kindness. Sense them, feel them.

May your life be filled with joy and serenity.

May you be stress-free, anxiety-free, and fear-free.

Anxiety, Loss

May you be happy and joyful.

Let this loving love now spread over the world.

Spreading

Right now, you can touch anybody you want.

From every angle

People you know, individuals you don't know, people you're having problems with, and people you adore

And every individual or animal is unique.

Those who are moved by this act of genuine kindness

You can imagine how each person has changed. So may everyone be happy, serene, and at rest everywhere.

May each of us have a wonderful time.

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