A 6-Minute Loving-Kindness Meditation to Expand Your Awareness

Tita Angangco, cofounder of The Centre for Mindfulness Studies, shares a loving-kindness meditation that serves as an ignition to spark change.

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A Guided Loving-Kindness Meditation

  • 6:34

1. In preparing for this , let’s all try to sit comfortably with both feet planted on the floor, spines erect, but relaxed.

2. Let’s now take our attention to the sensations of

3. Then asking, “What is my experience right now? What thoughts are going through the mind? What feelings are here?”

4. Now, we’re turning to a loving-kindness practice.

Remember times when you’ve been kind or generous, or recall your natural desire to be happy and not to suffer.

5. And as you experience this love, notice the feeling in your body

6. Begin, now, to wish yourself well by extending words of love and kindness yourself. “May I be filled with loving kindness. May I be saved from any harm. May I be well in body and mind. May I be at ease and happy. May I know the natural joy of being loved.”

7. Now, extend loving-kindness kindness specifically to those among our fellow human beings across the globe suffering not just from the , but also from chronic injustices and unkindness.

8. Now, allow your awareness to open out in all directions, to yourself, a dear one, a neutral person, and a difficult person

9. And, let go of this loving-kindness practice and gather your . Focus back on the , in the rhythmic sensation of the inhale and exhale as best you can, allowing thoughts and feelings to fall away. And just being, with an awareness of the sensation of breathing. Breathing in, I know that I’m breathing in. Breathing out, I know that I’m breathing out.

10. Now, end this practice by gently opening her eyes and bringing this expanded, more spacious awareness to the next moment of your day.

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