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Loving Kindness Meditation (Short Version)

Loving Kindness is an ancient Buddhist practise that is also known as Metta Bhavana. Compassion and loving kindness helps us heal relationships and move forward. It also allows us to enhance our existing relationships. Please note it is important during this process to stay focused on your cycle of breath. Secondly it is important to stay focused on the mantra, “May I be well. May I be happy. May I be free from harm.” (The mantra changes when used in connection with another person, “May you be well. May you be happy. May you be free from harm.”)

The steps in this meditation are as follows:

* Focus on the cycle of breath. Become present to the in-breath followed by a natural pause. Then the out-breath followed by a natural pause. Do not seek to change or force anything. As far as possible make the in-breath and out-breath of equal or similar lengths.
* After resting in this expanded state, we send loving kindness to the self. “May I be well. May I be happy. May I be free from harm.”
* We then send loving kindness to a person we like or love. “May you be well. May you be happy. May you be free from harm.”
* We then send loving kindness to a person we feel neutral about. “May you be well. May you be happy. May you be free from harm.”
* We then send loving kindness to a person we feel challenged by. “May you be well. May you be happy. May you be free from harm.”
* We then send loving kindness to the self. “May I be well. May I be happy. May I be free from harm.”

3 Responses

  1. thank you, Steve. Its good to have a simple, but very meaningful meditation sometimes. I like the link with Buddhism and to have a guided meditation to learn from.

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About the author...

Steve Nobel

Steve Nobel

I am the author of 6 non-fiction books, the most recent being a free Ebook entitled ‘Starseeds’ and my latest published book is 'The Spiritual Entrepreneur'. I was a director of a not for profit spiritual organisation called Alternatives (based in St. James’s Church, Piccadilly, London W1) for 13 years, leaving on the Winter Solstice of 2012. Subsequently, I began my own healing and awakening work. I created a healing system called Soul Matrix Healing for Starseeds. I have created a library of free resources including meditations and transmission to help Starseeds. These are are freely available on this website and on my YouTube channel. These meditations and transmissions are played all over the world and so far, the platform has over 140K subscribers. I regularly runs events in the UK.

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