Engaging in Zoa’s Loving Kindness Meditation offers a transformative experience aimed at nurturing compassion and fostering emotional resilience. From the outset, Zoa establishes a serene atmosphere, inviting participants to find a comfortable position while gently guiding them to focus on their breath. The emphasis on breath serves as a foundational practice, facilitating a connection to the present moment and preparing the mind for deeper introspection. As we breathe in and out, Zoa encourages us to cultivate awareness of our body’s sensations, enhancing our connection to the self and the loving kindness that lies dormant within.
As the meditation progresses, we are invited to reflect upon the individuals who have imparted love and acceptance in our lives. This reflective practice serves as a conduit for self-acceptance, allowing us to bask in the warmth of their affection and affirm our own worthiness of love. Zoa’s instruction to become the nurturing figures we may have lacked during our formative years resonates deeply, inviting us to embrace self-compassion and emotional nourishment. This form of self-care is essential, and Zoa’s guidance underscores the importance of treating oneself with kindness as we would towards others.
The meditation culminates in a powerful expansion of loving kindness towards all beings. Zoa skillfully leads us through a series of affirmations, encouraging us to envision a pool of loving kindness that expands infinitely, encompassing friends, acquaintances, and even those with whom we have less emotional connection. This practice not only emphasizes the boundless nature of love but also reinforces the interconnectedness of all individuals in the shared human experience. Ultimately, participants emerge from this meditation with a profound sense of emotional well-being and a renewed commitment to embodying loving kindness, both for themselves and for the larger community.
Takeaways:
- Zoa’s Loving Kindness Meditation encourages participants to immerse themselves in love and acceptance from others, fostering a sense of warmth and belonging.
- Throughout the meditation, practitioners are guided to visualize their own self-worth and to nurture their inner child with unconditional love and kindness.
- The practice emphasizes the importance of extending loving kindness not only to oneself but also to loved ones, acquaintances, and ultimately to all beings in the world.
- Listeners are invited to engage in affirmations of safety, happiness, health, and well-being, reinforcing the belief in their own deservingness of these qualities.
- Zoa highlights the expansion of loving kindness, suggesting that as one cultivates love within, it becomes boundless and can be shared with others, including those with whom we may not have close connections.
- The meditation culminates in a collective wish for all beings, reinforcing the interconnectedness of all individuals and the universal desire for well-being and peace.
Transcript
I am Zoa, here to guide you closer to Zen.
Speaker A:This loving kindness meditation will surround you with a feeling of love and kindness enough to spread to others.
Speaker A:Sit in a nice tall position or lay in a comfortable place down, close your eyes if you can and wish and start to just wiggle around and get yourself in a comfortable place.
Speaker A:As you breathe, be aware of your breath.
Speaker A:Feel the body expand on the inhale and feel it contract down on the exhale.
Speaker A:Feel your whole body rising on the inhale and feel it melting down on the exhale.
Speaker A:Allow your breath to flow in and out like a wave rising and falling.
Speaker A:Think smooth, think even, think deep breath and calming breath.
Speaker A:And as you breathe, think about someone who loves you, a present person, a past person.
Speaker A:And feel the love they have for you deep in your heart.
Speaker A:They accept you, they welcome you.
Speaker A:You immerse yourself in their love, bathing in the warmth of their love, not questioning why, not questioning your worth.
Speaker A:Even if you are having trouble understanding the love, you can still feel the love.
Speaker A:It's simply a fact, it's unconditional and it will always be.
Speaker A:Rock yourself in their love.
Speaker A:Allow your mind and your heart to enjoy the experience.
Speaker A:And as you continue breathing, basking in the love and kindness, add to it from within you.
Speaker A:No judgment, just love.
Speaker A:Be the mother for yourself that you that you needed.
Speaker A:Be the father for yourself that you needed.
Speaker A:Be the sister, the brother, your best friend.
Speaker A:Be love from within.
Speaker A:There's no need to force it, it'll just happen.
Speaker A:Self sustaining love.
Speaker A:Say to yourself, either with a whisper or in your mind, May I be safe, may I be happy, may I be free from harm, may I be contented, may I be whole and my experience.
Speaker A:Be well and just say it to yourself again in whatever order makes sense to you.
Speaker A:May I be safe, may I be happy, may I be healthy, may I be free from harm, may I be content, may I be whole and may I experience well being.
Speaker A:At your own pace, whispering quietly, hearing and affirming.
Speaker A:Say it to yourself.
Speaker A:May I be safe, may I be happy, may I be healthy, may I be free from harm, may I be content, may I be whole and may I experience well being.
Speaker A:Don't question it, just affirm it, Believe it and feel it.
Speaker A:And you'll rest in this pool of well being, far from disease, far from hate, immersed in loving kindness and you realize that the pool of loving kindness that you are basking in is big enough to share with.
Speaker A:Who would you like to share with?
Speaker A:Think of someone that you're already emotionally connected to, whether It's a strong connection or a gentle one.
Speaker A:Bring them into the pool of loving kindness.
Speaker A:Give to them the wonderful feeling of love and caring and compassion that you now feel for yourself.
Speaker A:Imagine them in the pool beside you, breathing, immersing, surrounding them with loving kindness from you.
Speaker A:And tell them in your mind or with your voice, may you be well, may you be happy, may you be healthy, may you be free from harm, may you be content, may you be whole and may you experience well being.
Speaker A:Allow them to smile, allow them to soften and to warm and to feel the kindness and love you have to share.
Speaker A:And tell them again, may you be safe, may you be happy, may you be healthy, may you be free from harm, may you be content, may you be whole and may you experience well being.
Speaker A:And as you linger in the love and kindness yourself sharing with the person that you've chosen, tell them one last time, may you be safe, may you be happy, may you be healthy, may you be free from harm, may you be content, may you be whole, may you experience well being.
Speaker A:And you realize that your pool is big enough for three.
Speaker A:Who shall you invite this time?
Speaker A:This time we pick someone that you're neutral with.
Speaker A:A friend of a friend that you don't know very well, someone you've heard of but don't really know.
Speaker A:Someone who is not already close to you emotionally.
Speaker A:Invite them to the pool.
Speaker A:There's plenty to share.
Speaker A:Allow them to step in, to sink down, to find warmth, comfort, friendship, compassion and love.
Speaker A:Welcome them, introduce them to the others in the pool and wish them well.
Speaker A:Tell them in your mind or with a whisper, may you be safe, may you be happy, may you be healthy, may you be free from harm, may you be content, may you be whole and may you experience well being.
Speaker A:Allow them to bask in the warmth and the love of the loving kindness pool.
Speaker A:Notice that no one else is getting cold.
Speaker A:No one else is feeling less loved.
Speaker A:They might even feel more immersed in love.
Speaker A:As people add to the pool, Tell them one more time, may you be safe, may you be happy, may you be healthy, may you be free from harm, may you be content, may you be whole and may you experience well being.
Speaker A:Notice that you and everyone in the pool are happy, are content and are loved.
Speaker A:The love is boundless, infinite, expansive.
Speaker A:There's plenty to share with a stranger, someone that you don't see eye to eye with, someone that you don't understand, but they can still feel love.
Speaker A:There's plenty of those people around you in the world and the pool could hold them.
Speaker A:But you can also send them the feelings and they can create their own pool.
Speaker A:So think of all the people who feel injustice.
Speaker A:Think of all the people who are less fortunate than you.
Speaker A:Think of those who need to ask for mercy.
Speaker A:Think of those who are sick, those who live in fear, and those who are suffering.
Speaker A:No matter what brought them to these points, they deserve a feeling of well being.
Speaker A:They all do.
Speaker A:They just want to be happy and content and whole and healthy.
Speaker A:We recognize that everyone feels the same way.
Speaker A:And we tell them all, all across the world, may all beings be safe.
Speaker A:May all beings be happy.
Speaker A:May all beings be healthy.
Speaker A:May all beings be free from harm.
Speaker A:May all beings be content.
Speaker A:May all beings be whole.
Speaker A:May all beings experience well being.
Speaker A:You are not diminished.
Speaker A:You have expanded.
Speaker A:The pool has expanded.
Speaker A:The love and kindness have grown.
Speaker A:There's plenty to send all across the world to those in need of a reminder.
Speaker A:May all beings be safe.
Speaker A:May all beings be happy.
Speaker A:May all beings be healthy.
Speaker A:May all beings be free from harm.
Speaker A:May all beings be content.
Speaker A:May all beings be whole.
Speaker A:And may all beings experience well being.
Speaker A:And as you breathe, knowing that you have spread loving kindness across the earth and to the earth and to the animals, you are radiant, you are love, you are luminous, you are whole.
Speaker A:You are loving kindness.
Speaker A:You can be the change.
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