Just be...

LovingKindness Meditation

Sit in a quiet place, close your eyes and relax for a moment.

Bring your attention to your belly, feeling it rise or expand gently on the inbreath and fall on the outbreath. Keep the focus on your breathing, being with each inbreath for its full duration and with each outbreath as if you were riding the waves of your own breathing.

Each time you notice that your mind has wondered off, notice what it was that took it away and then gently bring your attention back to your belly and the feeling of the breath coming in and out.

When ready, think of anything that gives you a warm, loving feeling. It could be a memory of something someone did for you that touched you, or some story you've read, a scene from a movie, an image of one of your parents or children or siblings, or any thought that generates inside you a friendly feeling.

Notice where and what that feeling is. It could be a smiley feeling in your jaw; warmth in your eyes; a relaxed feeling in your abdomen; whatever.

Imagine the feeling spreading slowly throughout your body, gradually filling the cells of your body with warm, loving feelings.

Slowly open your eyes, and throughout the day, pay attention to that loving-kindness feeling whenever it arises during your day, no matter how slight. You'll notice it talking to someone or shaking hands or thinking about someone. Simply notice the feeling. Pay attention to it and enjoy it.

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Its been a couple of weeks since I've done any form of meditation...life somehow always gets in the way. Im a firm believer in meditation - the power of the mind / body connection.

Meditation is really the practice of non-doing. It does take a long time to get comfortable to allow yourself to just be with your own mind. We hardly ever stop to observe the mind directly and see what it's up to. Our natural impulse is to fill each moment we are awake with something, anything.

If thoughts come up during sessions or there is body discomfort, simply acknowledge them...let them go and bring your attention back to your breath. Letting go is not a foreign experience to us, we do it every night when we go to sleep. Letting go in meditation is simply letting our experience be what it is, accepting things as they are.