We all have different learning styles. This blog may be a perfect fit for those who prefer to learn by reading. The instructions I’ve given recently on Loving-Kindness might be a good fit for auditory learners because we internally “hear” the well-wishing. “May I feel safe. May I feel happy. May I feel healthy. May I feel peaceful.”
Today I want to offer a LovingKindness meditation for visual learners and for kinesthetic learners. So sit back. Read the instructions slowly, and perhaps “see” on your inner screen whatever you “see.” Feel in your body whatever you feel.
Breathe in peace from wherever you think peace resides.
A still mountain lake.
The trees in the forest.
A sunny meadow full of wildflowers.
The night sky with the moon and the stars.
Breathe in peace.
Breathe in peace from wherever you think you can find peace.
Allow peace to fill you.
Breathe in peace, and breathe out love.
Breathe out love.
Perhaps you feel a bit of warmth in your heart.
Perhaps you notice an embracing acceptance.
Allow that warm embrace of love that you are breathing out to surround you in an embrace.
Breathe in peace, and breathe out love to your most-beloved person.
(Your most-beloved person might have 4 legs!)
Give this love as a gift.
Breath is life.
Because we are all breathing the same air, breath connects us all.
Breathe in peace.
And breathe out love to your nearest and dearest.
As you see each person in your mind’s eye, share this peace and love with your nearest and dearest.
Notice that the more you give away, the more peace and love you have.
Now bring your attention back to yourself.
Breathe in peace and bring out love toward yourself.
Surrounding yourself with the embrace of love.
Breathe in peace, and breathe out love to anyone who is near you.
Right now.
Breathe in peace, and breathe out love.
Allow everyone around you to be part of your breath that contains this peace and love.
Share this peace and love that you feel.
If you only feel a little peace and love, share whatever you have..
If you feel a lot of peace and love, share that.
Breathe in peace, and breathe out love toward a difficult person.
Not THE most difficult person in your life. But someone who rubs you the wrong way; someone you hold a little grudge against.
Breathe in peace, and breathe out love toward this difficult person.
After all, we share the same air.
We share the same earth.
Now breathe in peace, and breathe out love.
Allow your breathe to carry love as far as it can.
Out the room, out of the building, down the street, into town.
Allow your breath of love to flow into the countryside, into neighboring towns and cities …
and on and on, as far as it can go …
across the country, around the world.
Allow your breath of peace and love to flow.
May all creatures have peace and love in their hearts.
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This meditation is adapted from a guided meditation by Ayya Khema.
For more visual LovingKindness meditations, go to www.leighb.com/metta.htm.
Please also visit Cheryl’s web site.
{ 2 comments… read them below or add one }
Cheryl,
Thanks, the LovingKindness meditation is truth and beauty.
The photos on the website are also.
Shelley
Thank you for your support, Shelley. Warmly, Beth & Cheryl