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Loving Kindness Meditation
Madeline Wiseman
Author
04/01/2020
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78
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Description
A short mediation to promote compassion towards friends, neighbors, and the world. Ambiant sounds from the Columbia River.
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[00:00:01.829]
Loving kindness.
[00:00:04.980]
Find your breath.
[00:00:11.130]
Feel the in breath.
[00:00:14.965]
Feel the out breath.
[00:00:20.850]
Think of someone you care about, like a good friend.
[00:00:27.350]
Imagine this person.
[00:00:31.975]
Feel all the affection, kindness,
[00:00:35.640]
you have for this person.
[00:00:40.640]
And send those feelings their way, saying to your friend,
[00:00:48.370]
may you be happy,
[00:00:52.430]
may you be safe,
[00:00:56.359]
may you be healthy.
[00:01:02.310]
Think of someone in your life who is a neutral person,
[00:01:05.776]
a neighbor, a striper, an office worker.
[00:01:12.018]
Imagine this person.
[00:01:17.047]
Just like your friend,
[00:01:19.367]
this person wants to have a good life.
[00:01:23.480]
Say to this person,
[00:01:27.170]
may you be happy,
[00:01:30.640]
may you be safe,
[00:01:35.310]
may you be healthy.
[00:01:44.250]
Think of someone in your life who is a difficult person,
[00:01:47.710]
in some small way.
[00:01:55.510]
Like you, your friend, and the neutral person,
[00:01:59.757]
this person too wants to enjoy their life.
[00:02:06.311]
Say to this person,
[00:02:10.100]
may you be happy,
[00:02:13.310]
may you be safe,
[00:02:16.610]
may you be healthy.
[00:02:24.600]
Think of all the people in your community,
[00:02:27.520]
region, country, and world.
[00:02:37.370]
Like you, all these people want to enjoy a good life.
[00:02:43.690]
Say to all of them,
[00:02:46.590]
may you be happy,
[00:02:50.140]
may you be safe,
[00:02:53.855]
may you be healthy.
[00:03:02.830]
Take a moment and find your breath again.
[00:03:07.600]
Inhale.
[00:03:12.350]
And exhale.
[00:03:17.160]
Notice how you feel after the meditation.
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Tags:
campus recreation
meditation
wellness
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