Loving Kindness Meditation
Settle your body in an upright and seated posture with hands resting on your knees. Close your eyes and take a few minutes to focus on the natural flow of your breath, while bringing your attention to the heart space in the center of your chest. Spend 10 minutes on this practice.
1. Visualize yourself in your heart so that you can feel your loving presence. Hold yourself there, gently and tenderly. Release any tension on the out-breath and breathe in softness and openness with the in-breath. Silently repeat: “I am love" on the in-breath; "I am loving" on the out-breath. With each deep breath, feel a growing sense of loving kindness and compassion for yourself.
2. If you find yourself getting mentally distracted by the details of a story or person, as soon as you recognize these distracting thoughts, move your focus back to "I am love" on the in-breath, "I am loving" on the out-breath. Don't judge yourself if you feel mostly distracted.
After 10 minutes (helpful to set a timer so you don't have to open your eyes to look at a clock), take a deep breath and gently open your eyes, letting the kindness in your heart put a smile on your lips.
