Loving Kindness Meditation – Coronavirus Edition

Mindfulness Online Training

Loving Kindness Meditation – Coronavirus Edition

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Grounding meditation to cultivate strength, peace, hope, faith and kindness during the Coronavirus pandemic. Begins with gentle breath awareness followed by a loving kindness meditation. Designed to help you transition skilfully through challenging times.

If you’d like to try a more traditional loving kindness meditation follow this link.

This meditation transcript may be used by teachers in face-to-face classes providing they reference the author (Darren Cockburn) and recommend the Mindfulness Online Training web site and podcast.

Bring some awareness to your breath. Breathe naturally. Relax. Place your right hand on your abdomen and your left hand on your heart. Notice expansion on the in breath and contraction on the out-breath. Now place your hands on your lap.

How do you feel about yourself right now? Kindly accept how you’re feeling.

Be kind to yourself. Accept that you’ll be experiencing different feelings like everybody else. Hope, fear, peace, anxiety, worry, excitement – there’s a whole range of different thoughts and emotions during a time like this.

Be kind to yourself – imagine yourself grounded and peaceful – regardless of your life conditions. Repeat these words in your mind “may I be well” “may I be happy” “may I look after my health as best I can” “may I stay grounded” “may I experience peace” “may I be accepting” “may I be hopeful” “may I have faith” “may I be supported” “may I have what I need”.

Now imagine able to embrace whatever comes. Remaining calm and strong. Staying grounded. Looking after yourself well. Being kind to yourself. Be kind to yourself.

Now bring to mind a person who you naturally feel kindness towards like a good friend. Imagine they’re with you. How do you feel about that person right now? Kindly accept how you feel towards them.

Now, let’s cultivate even more kindness towards this person. Accepting they’ll be experiencing mixed feelings like everybody else is at this time.

Imagine this person is with you. And repeat these words in your mind “may you be well” “may you be happy” “may you look after your health as best you can” “may you stay grounded” “may you experience peace” “may you be accepting” “may you be hopeful” “may you have faith” “may you be supported” “may you have what you need”. Wish this person well.

Now bring to mind a person who you feel neutral towards. For example, it may be somebody you see around in your neighbourhood, at your place of work or at the local grocery store. Somebody who you’ve noticed but have never really considered or connected with. I’ll wait a few seconds whilst you select this person. Imagine they’re with you. How do you feel about that person right now? Kindly accept how you feel towards them.

Now, let’s cultivate kindness towards this person. Accept they’ll be experiencing mixed feelings like everybody else is at this time.

Imagine this person is with you. And repeat these words in your mind “may you be well” “may you be happy” “may you look after your health as best you can” “may you stay grounded” “may you experience peace” “may you be accepting” “may you be hopeful” “may you have faith” “may you be supported” “may you have what you need”. Wish this person well.

Now bring to mind a person who you find difficult or don’t like. Imagine they’re with you. How do you feel about this person? Kindly accept how you’re feel towards them right now.

We can love people we find difficult or don’t like. Let’s cultivate kindness towards this person. They’ll also be experiencing mixed feelings like everybody else is at this time.

Imagine this person is with you. And repeat these words in your mind “may you be well” “may you be happy” “may you look after your health as best you can” “may you stay grounded” “may you experience peace” “may you be accepting” “may you be hopeful” “may you have faith” “may you be supported” “may you have what you need”. Wish this person well.

Imagine yourself and the other three people together. The person you naturally feel kindness towards, the neutral person and the person who you find difficult. Wish all of these people well including yourself. Repeat these words in your mind “may you all be well” “may you all be happy” “may you all look after your health as best you can” “may you all stay grounded” “may you all experience peace” “may you all be accepting” “may you all be hopeful” “may you all have faith” “may you all be supported” “may you all have what you need”.

Extend out that well wishing to the whole world. To every human being. Make a wish or for everybody to experience peace and happiness.

Finally, bring some awareness to your breath. Breathe naturally. Relax. Place your right hand on your abdomen and your left hand on your heart. Notice expansion on the in breath and contraction on the out-breath.

Express gratitude for your health and life situation regardless of how it is. And gently open your eyes.

Loving Kindness Meditation – Coronavirus Edition

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Copyright © 2020 Darren Cockburn. All Rights Reserved

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