How to practice Loving Kindness Meditation PLUS audio download
Meditation is simply the practice of sitting down and paying attention.
Most of us are so caught up in what’s going on around us that we forget to pay attention to what’s happening in our own minds and our own bodies. We’re continually being seduced into looking outside ourselves for happiness, satisfaction and contentment.
The practice of meditation involves gently returning your mind again and again to a simple focus of attention. And that helps us feel better, cope better, be nicer and whatever other benefits come to you from meditation.
One of my favourites is a Loving Kindness meditation and I’ve shared it here…
CLICK HERE TO DOWNLOAD MY LOVING KINDNESS MEDITATION AUDIO RECORDING
Loving Kindness Meditation
The purpose of meditation is not to control the mind but to focus it so that it no longer gets so caught up in the distractions that usually capture our attention. Meditation can also be used to encourage the development of positive thoughts and emotions, for example, Tibetan Buddhist loving kindness meditation practice.
By visualising positive emotions meditation can help you stay calmer, feel less worried and more confident, and decrease anxiety.
You’d normally start by building up a sense of gratitude and self acceptance towards yourself, without judgement before bringing to mind someone who feels particularly close and extends the feeling of love and acceptance until it embraces that person. Next the feeling is extended to someone a little less close; then towards someone about whom your feelings are neutral; then towards someone you dislike; the towards someone who arouses actual antipathy. Finally the meditation is extended so that your positive feelings of love and acceptance embrace all people and then all beings.
When we’re thinking about love, kindness and compassion I always feel it’s easier to think about them in relation to other people and much harder to offer them to ourselves. That’s why I think this Loving Kindness meditation toward ourselves is so powerful. And it puts us in a stronger position to share our love, kindness and compassion with others.
Do we have to sit in lotus position to meditate???
Short answer is NO! You can just sit in a chair. You can also stand up or lie down, although the latter can sometimes result in an unintentional nap! Meditation works best when you’re relatively still and with a straight spine but don’t strain, so it’s worth preparing and persevering.
As we all know, sitting still for more than a few minutes without distraction or something to occupy our attention is really hard – back or knees start to hurt, irresistible itches come up in the oddest of places, every sound is really loud and you start imagining all sorts of things behind these noises. You probably never knew you were so restless!
It’s worth experimenting with different options to find whatever position works for you:
Comfortable cross legged sitting position – hips higher than knees
Kneeling up on a block with blankets to soften seat
Sitting upright on a chair (don’t lean back!) with feet under knees
Remember, no matter what position you choose keep your spine straight, but don’t strain.
My top posture tip from Brad Warner, Zen Master & author of Hardcore Zen
If you find your attention going and you’re fidgeting more check your posture!
A little bit more about sitting still
Keeping still really helps when you’re developing your concentration – the fewer physical distractions you have the easier it is to focus. Try not to be too rigid because that’s just miserable, but don’t keep moving either or you’ll never get your mind to quiet and concentrate!
It’s easier to maintain a sitting position for any length of time if you’re stacked upright extending your spine. Put your hands in your lap or on your thighs and prop them up if it’s more comfortable.
Every time you get distracted or lost in thought — which you will, thousands of times — gently return to your focus each and every time. This starting over (and over and over…) is the whole game. As renowned meditation teacher Sharon Salzberg says:
“Beginning again and again is the actual practice, not a problem to overcome so that one day we can come to the ‘real’ meditation.”
Judi x
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