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Mindfulness Practice: Loving-Kindness Meditation

Loving-Kindness Meditations help us reframe and find compassion for ourselves and those around us. This positive thinking allows us to reframe, release judgement and bias, and approach ourselves and others with understanding, open awareness, and acceptance.

How to Practice Loving-Kindness Meditation

  • Find a comfortable seated position and invite your eyes to close.

  • Bring your awareness into your breath. Notice each part of your inhale and exhale.

  • Invite in a full long breath letting your lungs fill and then release and empty. Repeat. Release tension with each breath.

  • Allow your breath to return to a natural pace and invite your awareness into your mind.

  • Choose someone you love and bring your attention to feelings for this individual.

  • Imagine those feelings throughout your body and repeat the following: May I be happy. May I be well. May I be safe. May I be peaceful and at ease.

  • Imagine sending those feelings to friends and family and repeat the following: May you be happy. May you be well. May you be safe. May you be peaceful and at ease.

  • Imagine sending those feelings to neighbors, acquaintances, strangers, animals, and people who you may dislike. Noticing sensations of compassion in your body.

  • Invite your awareness back into your breath and body in this moment and gently blink your eyes open when you are ready.


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