Loving Kindness

[Transcript]

Welcome to the MINDSPA mindfulness series from the Texas Tech Student Counseling Center. Led by Dr. Amanda Wheeler, Licensed Psychologist.

This is a Loving Kindness Meditation, adapted from the Greater Good Science Center at Berkeley University. It is designed to increase positive feelings toward yourself and others. 

Before we begin, take some time to position your body. Find a relaxed and comfortable position, sitting on a chair, laying down, or sitting comfortably on the floor.  .

Close your eyes and relax your whole body. Keep your eyes closed throughout the whole visualization and bring your awareness inward. Without straining or concentrating too intensely, just relax and gently follow the instructions.  

Take a deep breath in. And breathe out.  

Lets start by letting ourselves receive loving kindness  

Keeping your eyes closed, think of a person close to you who loves you very much. It could be someone from the past or the present; someone still in life or who has passed; it could be a spiritual teacher or guide.  

Imagine that person standing in front of you, sending you their love. That person is sending you wishes for your safety, for your well-being and happiness. Feel the warm wishes and love coming from that person towards you.  

Now imagine that you are surrounded on all sides by all the people who love you and have loved you. Picture all of your friends and loved ones surrounding you. They are standing sending you wishes for your happiness, well-being, and health.  

Bask in the warm wishes and love coming from all sides. You are filled, and overflowing with warmth and love.  

Now lets practice sending loving-kindness to loved ones  

Picture a person that you love, perhaps a relative or a friend.  

Begin to send the love that you feel back to that person. You and this person are similar. Just like you, this person wishes to be happy and have a good life. Send all your love and warm wishes to that person.  

Repeat the following phrases, silently:

Just as I wish, may you live with ease, may you be happy, may you be safe and healthy.  

Just as I wish, may you live with ease, may you be happy, may you be safe and healthy.  

Just as I wish, may you live with ease, may you be happy, may you be safe and healthy.  

We can send loving-kindness to neutral people in our lives as well  

Think of an acquaintance, someone you don't know very well and toward whom you do not have any particular feeling. It could be a neighbor, or a colleague, or someone else that you see around but do not know very well.  

You and this person are alike in your wish to have a good life. Like you, this person wishes to experience joy and happiness in his or her life.  

Send all your wishes for well-being to that person, repeating the following phrases, silently: 

Just as I wish to, may you live with ease, may you be happy, may you be safe and healthy.  

Just as I wish to, may you live with ease, may you be happy, may you be safe and healthy.  

Just as I wish to, may you live with ease, may you be happy, may you be safe and healthy.  

Now, let's practice sending loving-kindness to those with whom we have a difficult or conflictual relationship with  

Think of someone that you may not get along with. It may be someone that you have long-standing difficulties with. Call the difficult person to mind, and be honest about what you feel.  

There may well be feelings of discomfort. Notice any tendency you may have to think badly of that person, or to deepen the conflict you have with them, and let go of these tendencies.  

Instead, wish them well, repeating the following phrase, silently:

Just as I wish, may you live with ease, may you be happy, may you be safe and healthy.  

Just as I wish, may you live with ease, may you be happy, may you be safe and healthy.  

Just as I wish, may you live with ease, may you be happy, may you be safe and healthy.  

Finally, send loving-kindness to All Living Beings  

Expand your awareness and picture the whole globe in front of you as a little ball.  

Send warm wishes to all living beings on the globe, who, like you, want to be happy:  

Just as I wish to, may you live with ease, may you be happy, may you be safe and healthy.  

Just as I wish to, may you live with ease, may you be happy, may you be safe and healthy. 

Just as I wish to, may you live with ease, may you be happy, may you be safe and healthy. 

Take a deep breath in. And breathe out. And another deep breath in and let it go. Notice the state of your mind and how you feel after this meditation.  

When you're ready, you may open your eyes.