Everyday Mindfulness

A 20-Minute Loving-Kindness Meditation – Mindful

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Jessica Morey leads a meditation to help us connect with our own goodness. When we’re anchored in feelings of love and gratitude, we can bring loving-kindness and compassion with us out into the world.

1. Start by taking a moment to listen to your body at this moment. Is there anything that you could adjust? Is there anything that you could soften or invite to soften? Do you soften your heart, your chest, your belly?

2. Allow yourself to surrender to gravity. Allow yourself to surrender and connect with the feeling of being supported. Feeling supported by the chair beneath you, or the ground underneath you. Even the earth, supporting you.

3. Bring your hand onto your body. You might bring it onto your chest, your heart or maybe somewhere else on your body. Let your hands be a kind of soothing, kind support as we continue to go through this practice.

4. Taking a few breaths, allow yourself to feel the support and kindness from just the touch of your own hand, and wish yourself well. It can be difficult to wish yourself well, so feel free to try a few different ways. You could take a moment to think of all the qualities you love about yourself, or you could think of someone who really loves you and sees your goodness. It could be a partner, a friend or even a pet. Take this moment and connect with your own goodness.

5. Take a moment and repeat phrases loving-kindness and self-compassion. You can try some of these phrases and see what resonates with you. May I be happy just as I am. May my body be healthy and strong. I love myself completely.

6. Repeat one word or phrase while remaining connected to your physical body and feel yourself soaking up these well wishes, washing every sell of your body with happiness and ease.

7. When yourself overflowing with these feelings of love and gratitude, you can begin to shift these feelings to someone else. Bring into mind someone in your life that makes it easy for you to love them. Wish for them to be well, to be happy and to be at ease.

8. As you end this meditative practice, take this feeling of loving-kindness and compassion with you as you go out into the world.

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