Today’s Lovingkindness practice is a visualization. We start off as usual, settling in and being with the breath, then imagining yourself in the center of a circle. You are surrounded by loving beings that you have met or beings that have inspired you. Maybe these beings actually exist, maybe they are historical or mythical persons or beings. Here they join you in this circle of love.
Here in this circle of love you are receiving the lovingkindness energy from all. You repeat the lovingkindness phrases to yourself as you like and what resonates for you. May I be… happy, safe, healthy, free from suffering, filled with lovingkindness, peaceful, at ease. Choose about 3-4 phrases that you can easily remember.
As you do this, allow the lovingkindness energy from the beings to permeate your being and then allow it to be regenerated into the beings continuing the circle again and again. Allow whatever arises to be present and end with sensing how you feel.
In my practice with this “Opening the Heart” and envisioning the circle of beings, It is a vision I love to use. I like to add white or golden light emanating from the heart of each person or being until they are joined as one circle of light. Here, the lovingkindness shines forth to the center, me. I feel the love distinctly as unending as I recite and receive the phrases. I can feel it penetrating throughout my being as love is mine because I exist. Sometimes in this practice, like today, I may feel a few tears on my cheek just because of the beauty of it.
Let me know how this week goes for you with each practice that I post. You can join me in my mindfulness classes or if you would you like personal meditation instruction, I am happy to assist you through these practices. Contact me.
Recommended reading for Week Three of the Challenge is pages 152 – 160 and pages 177 – 183 in the second edition of the book, “Real Happiness”.