“Want to change the World? Start from changing yourself”- well known, and liked idea! Also nice and famous is that one: “giving is better than receiving”. Today we will check how they work together and maybe we can build not only better world, but also a new, great habit 😉
All you need for a One Man Revolution is:
This meditation is taken from the book “The Art of Forgivness, Lovingkindness, and Peace”. The instruction is very easy. Meditation of Loving Kindness deepens compassion, calms our soul and smooths emotions. You will see the results right after first practice.
Meditation of Loving Kindness
You can begin the practice of lovingkindness by meditating for fifteen or twenty minutes in a quiet place. Let yourself sit in a comfortable fashion. Let your body rest and be relaxed. Let your heart be soft. Let go of any plans and preoccupations.
Begin with yourself. Breathe gently, and recite inwardly the following traditional phrases directed to your own well-being. You begin with yourself because without loving yourself it is almost impossible to love others.
May I be filled with lovingkindness.
May I be safe from inner and outer dangers.
May I be well in body and mind.
May I be at ease and happy.
As you repeat these phrases, picture yourself as your are now, and hold that image in a heart of lovingkindness. Or perhaps you will find it easier to picture yourself as a young and beloved child. Adjust the words and images in any way you wish. Create the exact phrases that best open your heart of kindness. Repeat these phrases over and over again, letting the feelings permeate your body and mind. Practice this meditation for a number of weeks, until the sense of lovingkindness for yourself grows.
Be aware that this meditation may at times feel mechanical or awkward. It can also bring up feelings contrary to lovingkindness, feelings of irritation and anger. If this happens, it is especially important to be patient and kind toward yourself, allowing whatever arises to be received in a spirit of friendliness and kind affection.
When you feel you have established some stronger sense of lovingkindness for yourself, you can then expand your meditation to include others. After focusing on yourself for five or ten minutes, choose a benefactor, someone in your life who has loved or truly cared for you. Picture this person and carefully recite the same phrases:
May you be filled with lovingkindness.
May you be safe from inner and outer dangers.
May you be well in body and mind.
May you be at ease and happy.
Let the image and feelings you have for your benefactor support the meditation. Whether the image or feelings are clear or not does not matter. In meditation they will be subject to change. Simply continue to plant the seeds of loving wishes, repeating the phrases gently no matter what arises.
Expressing gratitude to our benefactors is a natural form of love. In fact, some people find lovingkindness for themselves so hard, they begin their practice with a benefactor. This too is fine. The rule in lovingkindness practice is to follow the way that most easily opens your heart.
Share Fan of guided meditation? Check the link in below