At the request of one of our group members I wrote this guided meditation script. I will try and make a separate recording for anyone who would like to use it during your daily meditation practice. So, stay tuned!
Guided Loving Kindness Meditation For Group
Choose a quiet place. Sit comfortably on the floor or in a chair.
Sit with your back straight, but not rigid.
Align your head, neck and shoulders with each other. Place your feet on the floor and rest your hands gently on your lap.
Take this time and concentrate on feeling God’s presence.
If you like, visualize a connection to God like a stream of water.
Begin to focus your thoughts and connect to God by meditating or repeating an inspirational phase or word.
Silently and quietly to yourself, repeat your inspirational phase or word.
Now, bring your attention to the room where you are sitting.
Hear the sounds…. be aware of them …..accept them…..and let them go. If more sounds come in, just allow them to become part of the meditation.
Now, begin to notice your breathing. Without trying to control your breathing, pay attention to the incoming and outgoing breath. Feel the movement of your breath, the actual sensations of breathing. Feel the air at the tip of your nose, over your lip, and the stretching of your abdomen as it rises and falls with each breath.
Keep focusing on your breathing and count from 1-5 forwards and backwards, silently repeating the number with each inhalation and exhalation. Count 1 – 2 – 3 – 4- 5 – 4- 3 – 2 -1 as you breathe in and breathe out. If your mind wanders, observe your thoughts as if they are bubbles of air under water floating to the surface. Then, gently return your attention to the breath and counting from 1-5.
Now, gently bring your focus to your body. Focus your attention on each part of your body in turn, starting at your feet and working slowly up to your legs, pelvis, abdomen, spine, chest, shoulders, arms, neck and head. Notice any sensation that you feel there. Then, imagine your breath flowing into and out of each part of your body as you inhale and exhale.
Next, place your attention on the area in the middle of your chest, around your heart.
Visualize and experience a feeling of love and warmth throughout your body.
Let this feeling fill your body while you gently repeat silently to yourself:
- May I be well
- May I be happy
- May I be peaceful and at ease
Next, visualize someone who you love, and silently send loving and kind wishes to this person:
- May they be well
- May they be happy
- May they be peaceful and at ease
Next, visualize someone who you have neutral feelings for, and silently send loving and kind wishes to this person:
- May they be well
- May they be happy
- May they be peaceful and at ease
Next, visualize someone who you have difficulties with or negative feelings for, and silently send loving and kind wishes to this person:
- May they be well
- May they be happy
- May they be peaceful and at ease
Next, send the loving-kindness to all the people around you and silently send loving and kind wishes to them:
- May they be well
- May they be happy
- May they be peaceful and at ease
Next, send the loving-kindness to all beings everywhere, including yourself so that the feeling of loving-kindness fills you and the whole world.
- May we all be well
- May we all be happy
- May we all be peaceful and at ease
Then slowly let the feelings of loving-kindness ease and return once again to focusing on just your breathing.
Then return to once again noticing yourself sitting.
Then slowly open your eyes and return to the room.
References:
http://geulahfromwithin.blogspot.com/p/blog-page_29.html
http://www.breslov.org/tag/hisbodedus?print=pdf-page
http://www.dharmacrafts.com/Merchant2/graphics/dhaui/postures/how-to-meditate.pdf
http://www.mettainstitute.org/mettameditation.html
http://www.contemplativemind.org/practices/tree/loving-kindness
Mindfulness Meditation, CD Series 3, Jon Kabat-Zinn
Please forgive any omissions!
Looking forward to “seeing” everyone on Sunday!
Emotional Sobriety And Food 