How To Meditate

Aug 27, 2019

If you’re busy, overwhelmed and stressed...or you’d just like to feel a little happier with your world, then today’s video is just the help you need.

Because, this week I’ve decided to walk you through my favourite mindfulness meditation, ‘Loving Kindness,’ and since I film it real time, you can practice along with me if you’d like - but please let me know how you feel at the end...or even better, after a few days if you keep practicing!

Loving Kindness is a Buddhist meditation, though you don’t need to be a Buddhist to practice,, or feel the benefit, of it. The original name is ‘Metta Bhavana’, which comes from the Pali language. Metta means ‘love’ (in a non-romantic sense), friendliness or kindness, and Bhavana means development or cultivation.

The are 5 steps to this meditation, each taking just a few minutes, and I’ll talk you through each of them. Each step comes with 3 versions of the same phrase intended to direct a feeling of loving kindness in the direction of its intended recipient.

  1. Begin by focusing loving kindness towards yourself. The phrases are: ‘may I be well, may I be happy, may I be free from suffering or pain.’
  2. Focus loving kindness towards a good friend. The phrases are: ‘may you be well, may you be happy, may you be free from suffering or pain.’
  3. Focus loving kindness towards someone you do not particularly like, or that you have a difficulty with. The phrases are: ‘may he/she be well, may he/she be happy, may he/she be free from suffering or pain.’
  4. Focus loving kindness towards a neutral person. The phrases are: ‘may you be well, may you be happy, may you be free from suffering or pain.’
  5. Focus loving kindness towards each of the first 4, and then enlarge to include everyone and everything. The phrases are: ‘may they be well, may they be happy, may they be free from suffering or pain.

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