Loving-kindness meditation

Rest comfortably, let your eyes close.

Allow your breathing to feel gentle.

Consider that, right now, you are loved and cared for. You are safe.

 

Notice if you’re sleepy or feeling wide awake.

Notice if your mind is busy or if it’s quiet.

Whether comfort, or discomfort, in this moment…just let yourself be.

If thoughts arise, let them come and go.

Just be aware of what is.

 

Notice any areas that need healing.

Begin to let your own precious body reveal the places that need the most love.

Let go of any fear…

You are loved and cared for. You are safe.

 

Bring a careful and kind attention to any painful spots.

With a soft attention…without resisting…

Just allow your body to be as it is, and open to healing in its own time.

Now imagine that you are transported to a beautiful healing temple or a power spot, a place of great wisdom and love.

 

Take as much time as you need to sense it…feel it…picture it…in any way that feels good to you.

 

Sense yourself resting there, in this place of great love.

Breathe gently, and softly allow yourself to feel whatever arises with kindness.

 

As you rest there, a wonderful and wise being from this healing temple will gently approach you.

 

When this being comes closer, you can picture or imagine or sense who or what they are, and the great compassion this being holds for you.

 

With their most loving care, they come over and put the gentlest hand on the part of your body that needs the most healing.

Allow yourself to feel a deep sense of caring…healing…and soothing.

Let it wash over you and through you.

Experience this feeling of warmth…safety…and loving-kindness through your whole body.

 

As you rest peacefully, feeling the sensation of this loving touch,

allow yourself to hear the gentle words being spoken in this place of healing:

 

May you be well, healthy, and strong in body and mind

May you be safe from inner and outer dangers

May you feel secure and at ease

May you feel loved and cared for always

 

May you be well, healthy, and strong in body and mind

May you be safe from inner and outer dangers

May you feel secure and at ease

May you feel loved and cared for always

 

Rest in this temple, allowing your compassionate attention to fill every part of it.

 

Stay as long as you wish.

When you are ready to leave, imagine yourself bowing in gratitude.

As you leave, know that you can always return to this state of healing with compassionate attention to the love that surrounds you.

~ ~ ~

Adapted, with assistance from Denise Dempsey, M.Ed. (Director & Consultant of Stress Reduction Programs) from Developing a Healing Attention & A Meditative Visit to the Healing Temple in A Path with Heart: A Guide Through the Perils and Promises of Spiritual Life by Jack Kornfield