View English transcript of this episode at: https://www.peaceucc.org/podcast/loving-kindness-meditation/
This is a 17 minute Loving Kindness Meditation led by Gary Boelhower.
Podcast Transcript
This is a form of Loving Kindness Meditation, a Buddhist practice that has been embraced by many people throughout many traditions. We will send loving kindness to ourselves, to those we love, to those who are helping in so many ways to provide the essential services that are necessary during this difficult time, to our healthcare workers in hospitals and test centers and nursing homes, to those who are grieving the death of a loved one, and finally to our whole human family that is hurting so deeply at this time.
This meditation will take about 17 minutes [Editor's Note: The audio says 12 minutes] of quiet for this meditation, hopefully without interruption. We begin by taking a relaxed but attentive posture—this could be sitting in a chair with your feet flat on the floor and back straight but with relaxed shoulders, or you could sit crossed legged on a pillow or cushion, or you might want to lie on the floor on your back on a mat or blanket with your arms extended alongside your body and your palms up. Choose a position that works for you and then close your eyes or just soften your gaze, whatever feels right to you.
We begin with 3 deep cleansing breaths, in through the nose and out through the mouth. Feel free to sigh or blow as you exhale, releasing any tension or stress that is within you. In through your nose and out through your mouth.
Now let your breath find its own natural rhythm and just be aware of your breath entering and leaving your body. When your mind feels calm, bring your attention to your heart, to the center of your being. Repeat the following phrases to yourself, slowly, one at a time, taking in the message, allowing the words and feelings to settle in your heart.
May I be well. May I be at peace. May I be filled with love and kindness. May I have ease and well-being. May love and peace fill my body and my being. Direct feelings of love and kindness to yourself as you repeat these phrases slowly: May I be well. May I be at peace. May I be filled with love and kindness. May I have ease and well-being. May love and peace fill my body and my being. If there are other phrases that are meaningful for you, feel free to use them throughout this meditation.
Now bring to your mind and heart the image or sense of someone you love—a spouse, partner, friend, parent, child…someone you wish to hold especially close at this time. Direct the phrases of loving kindness to this person: May you be well. May you be at peace. May you be filled with love and kindness. May you have ease and well-being. May love and peace fill your body and your being. Bring to your mind and heart further images of people you wish to hold especially close at this time. Direct the phrases of loving kindness to these special people in your life: May you be well. May you be at peace. May you be filled with love and kindness. May you have ease and well-being. May love and peace fill your body and your being.
Now bring to your mind and heart the image or sense of a person who is providing essential services during this time—perhaps a checkout person at the store or a trucker delivering needed supplies or a farmer picking crops or your postal carrier. Direct the phrases of loving kindness to this person: May you be well. May you be at peace. May you be filled with love and kindness. May you have ease and well-being. May love and peace fill your body and your being. Bring to your mind and heart further images of people who are helping in so many ways to provide the essential services that are necessary during this difficult time. Direct the phrases of loving kindness to them: May you be well. May you be at peace. May you be filled with love and kindness. May you have ease and well-being. May love and peace fill your body and your be
