Lovingkindness Meditation Course - Week 4

Completing four weeks of the Lovingkindness meditation series is a cause for celebration!

Over the past month we have taken time for ourselves. We have slowed down to honored our inner voice, our emotions and our experience of life. What a beautiful gesture.

We have invested in our true loving nature. Fanning the flames of love within our hearts.
We have observed the mind as it moves like a tree in the wind.

Our Lovingkindness practice is a continuous practice of love and forgiveness
Enjoy and honor this amazing practice we have built together over the past four weeks.

“What you seek is seeking you.” - Rumi

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With love,

Lovingkindness Meditation Course - Week 3

Week 3 is a very special week

This week is very special. In this week's practice we notice the sensations of love in our body and our hearts. We embrace the warmth of our true loving nature and begin to add small kindling to the beautiful fire in our hearts?

Darkness cannot drive out darkness; only light can do that. Hate cannot drive out hate; only love can do that.
- Martin Luther King Jr.

We smile as the fire grows high for all to see and feel. The warmth soothing the bones of all that love us, all that know us and all of humanity.

Week 3 Questions:

  1. Where did you feel the sensation of love? Was it familiar? Was it something new you noticed? 
  2. After completing the meditation, what was your experience like? How did you feel? Answer this in as much detail as you would like. 

Lovingkindness Meditation Course - Week 2

 In week 1 we marveled at the beautiful calm state available to us when we allow ourselves to sit and mindfully breathe into our body. We noticed our busy minds constantly at work and how this is affected by the breath.

What a beautiful/ mysterious gift this mind is. 

 In week 2 we invite this important breath deep into our heart. Inviting our heart to open with the warming thoughts of those we love and care about. 

Join us on the amazing journey towards loving compassion and loving kindness :)

Week 2 Questions:

  1. When thinking about those we love, where in our bodies do we experience any sensations? How would you describe these sensations? Hot or cold? Fuzzy or soft? Describe these sensations in further description to better understand this emotion.
  2. How does the "I am" statement resonate with you? Do you notice a fondness to the loving we show to ourselves with I am affirmations? Perhaps we notice an aversion to the "I am" affirmation. In your next practice notice the subtle reactions our bodies have to "I am" affirmations - breathe into these reactions and observe like a curious scientist. 

The Practice of Stillness

Do you find it difficult to sit still? Forget meditation, in general. 

     It is understandable that in today's on-the-go world we find it difficult to sit and invite ourselves to relax, let alone meditate. I have found this to be the real reason so many tell me they have trouble staying awake during meditation. We push our bodies to the extreme daily! We are so demanding on our body to remain outwardly productive throughout the day, it is no wonder we find ourselves completely stressed out. 

Our exhale is as important as our inhale.

     The concept is simple - If we are constantly doing-doing-doing we will eventually reach a point where we can no longer do. It is at this point that our body begins to communicate with us. This comes in the forms of stress, illness, anxiety, restlessness and so on. Have you ever considered that these symptoms listed are a form of communication? If only there was a technique to relax, listen reflect, and rediscover the love we have been keeping from ourselves ... :).

How to Exhale

"Ok Mr. smarty-pants, So tell us.. HOW!?" I'm glad you asked.

  1. Create 10 minutes each morning dedicated to you. Invite your body to sit in a comfortable seated position, close the eyes and notice the sensation of your deep full breath. Don't worry, I will give you permission to be selfish for 10 minutes. Trust me, the world will thank you in the long-run.
  2. A powerful morning practice is great way to alleviate daily stress. The "Lovingkindness" guided meditation may just be the tool you have been seeking to rediscover the joy and love in your day and in your relationships. (To check out my guided Lovingkindness Meditation, click the link below!)
  3. Sitting still is a practice. We don't have to sit for hours or days at a time to meditate. Begin a meditation practice of 5-10 minutes! Turn on some easy music (or silence) and enjoy the peaceful moment, the peaceful breath... and then the next one.. and the next one. In time you will want to meditate for longer. We must first plant the seed for abundant fruits and flowers to grow.
  4. Be easy on yourself. Sometimes in our practice we feel distracted. Sometimes we feel tired or bored. That is totally normal, again, be easy on yourself! You are taking time for you, This is a beautiful gift you are giving yourself. Breath in, breath out, smile - repeat

With Love

     At the end of the day, human beings are here to connect. In order to do that we must first re-learn to connect to ourselves before we can connect with others. We must re-learn to embrace our pain before we can heal our pain (or others pain). We must re-learn how to show ourselves love and be with ourselves before we can fully love others. 

     So I invite you to sit with yourself in stillness. Connect with yourself. Embrace your experience. Love yourself. You are worth it.

Lovingkindness Meditation Course - Week 1

      At first, we plant the seeds. We till the soil and dig into the earth. We practice patience and begin our ritual of planting the seed. With nurturing and care we begin to see the small signs of life looking back at us through the dirt. Over time this small sprout grows into a powerful plant that gives back to us in fruit and nourishment.

Our practice is no different than the beautiful life of the plant. We must plant the seed, we must care for the seed and we must continue to love and nurture this as it grows. It is only at that point that we notice it is giving back.

Week one, we plant the seed.

I invite you along to this loving journey within. 

Week 1 Questions:

  • What kinds of stories does our heart have to share with us?
  • Let us sit, listen and experience. What did we experience during this meditation? What thoughts came up? What emotions? Speak to these experiences the way you would describe a movie to a friend.