In Episode 6 you are invited to include yourself in a loving kindness meditation, which is a way of practicing self-compassion.
You’ve probably heard of the well-worn airline phrase, the one about putting on your oxygen mask first? Before helping a child or someone else? This sage advice can be also applied to a loving-kindness meditation. We are going to tuck ourselves into an LKM. That’s right. We are going to give ourselves some nourishment and energy, too.
Today’s Skill
Wherever you are, find a posture of dignity and strength, with a sense of a strong back and open heart.
Draw your attention to where you find your breathing the easiest to access. Perhaps through your nostrils, or in the rise and fall of your chest or belly.
Notice the natural cadence of your breathing, and embodied sensations.
Bring to mind the image of your kind being and allow feelings of comfort and ease to arise. Perhaps you allow yourself to smile in appreciation. Perhaps you can sense a “safety net of love” surrounding both you and this caring being. Be curious. See what arises.
Now repeat the following phrases as you hold this image in mind.
May you feel safe and protected.
May you be peaceful.
May you live in ease and kindness.
May you find joy and purpose.
(and repeat)
May you feel safe and protected.
May you be peaceful.
May you live in ease and kindness.
May you find joy and purpose.
Breath in and breathe out gently. Now tuck yourself into this atmosphere of love and kindness and direct these friendly wishes toward yourself, inclining your head in a gesture of care, turning up the corners of your mouth into a smile. Allow the feelings to envelope you like a cloak or warm blanket.
Repeat the following phrases, directed toward yourself.
May I feel safe and protected.
May I be peaceful.
May I live in ease and kindness.
May I find joy and purpose.
(repeat)
May I feel safe and protected.
May I be peaceful.
May I live in ease and kindness.
May I find joy and purpose.
You can bask for a moment in the gentle nature or goodwill or any other positive energy that lingers, and see if you can take it into your day or evening.
Next time try a loving-kindness meditation with a few of your own phrases that suit you and might be a good fit for where you are in your life right now.
Today’s Reflection
Open yourself up to feelings of love, affection and friendliness just as you would toward someone you deeply care about. Count yourself in when practicing a loving-kindness reflection.
Resource: An article on the science on the benefits of LKM practice.
Interested in The Little Deck of Kindfulness? Order while supplies last (in continental US for shipping).