There are no expectations or ties in loving-kindness meditation. We don’t do it to achieve a goal or prove a point; it’s simply a way to experience and appreciate the process.
Loving-kindness meditation was once thought to be a method of self-healing, sweetening, and pacifying the mind, as well as producing favorable thoughts toward everything around us (Salzberg, 1997). Self-compassion, greater focus and attention, and a profound sense of emotional strength are all benefits of love and kindness meditation, which help us to balance our thoughts and actions.
Apart from the usual benefits of meditation, such as improved awareness, mental serenity, and focus, loving-kindness meditators also benefit from increased happiness, love, and affection.
- Begin by mentally projecting your breath in to the heart area of your chest.
- Elicit positive feelings within yourself by remembering an experience that made you feel happy.
- Visualize someone you admire experiencing positive feelings of joy while smiling.
- Visualize someone you deeply care about experiencing positive feelings of joy while smiling.
- Visualize a neutral person you don’t like or dislike experiencing positive feelings of joy while smiling.
- Visualize a difficult person in your life experiencing positive feelings of joy while smiling
Smile, Breathe, Love
LOVING-KINDNESS MEDITATION
Smile
Relaxes jaw, approachable, open to change.
This meditation can be done throughout the day, reminds us to take time to be still in Jesus’s Presence
Breathe
Breathe in and breathe out. Breathe in slowly through your nose and out slowly through your mouth.
Slow our breath to calm our mind, relax our body and renew our spirit which is the foundation for healing.
Use Positive Affirmations:
- “I love you, Jesus, I need you, Jesus.”
- “I run into the arms of Jesus”
- “Thank you for your many gifts and blessings.”
- “Please give me the courage to do your will.”
- “Relax in my Holy Presence while my face shines upon you.”
- “Holy Spirit, please guide my thoughts, words, and actions.”
Love
Unconditional Love is the greatest healer.
Practical pointers:
Over time you will automatically slow your breathing, feel more relaxed and find pure peace in the presence of Jesus!
Breathe in Breathe out prior to answering a call, opening a dialogue with a patient, friend, or family member. You will be amazed at how the Holy Spirit will guide you. Many times your choice of words will be softer, kinder, or no words at all.
I call this the new LOL: Listen, Obedience, Love
Smile, Breathe, Love Daily Meditative Guide
I believe the words “Smile, Breathe, and Love” are the solution to the violence and chaos in our world. When we Smile, Breathe, and Love, we create an environment of Love and Peace. How so…? It is our preventative medicine where we make lifestyle choices to live a healthy life. By practicing being kind and loving we can mitigate and possibly avoid tense situations in our life.
We can practice the below action steps on a daily basis with non-stressful events and this will build confidence and resiliency in our ability to handle stressful situations as we run into the arms of Jesus
JESUS CHRIST IS THE GAME CHANGER…
“Jesus, I need you, trust you and love you.”
Step 1: SMILE
Put on a Smile (and if appropriate take a step back) and say to yourself:
“Jesus, I need you.”
Diffuses tension, relaxes the jaw, open to change.
Step 2: BREATHE
Breathe In and Breathe out slowly. Disengage from the situation when appropriate.
“Jesus, I trust you.”
Calms your mind, relaxes your body and renews your spirit.
Gives time for the Holy Spirit to guide your thoughts, words and actions.
Step 3: LOVE
Wrap you and the person(s) or situation in the white light of love, kindness, compassion, forgiveness, and peace. Pray for those who persecute you.
“Jesus I love you.”
As Jesus is all and in all, we have been given the mandate to love one another.
