~Valentine's Metta Meditation~
A Loving-Kindness Meditation For EVERY Age
By Janine Bibeau
A Loving-Kindness Meditation For EVERY Age
By Janine Bibeau
Valentine's Day is around the corner. On Valentine's Day we send cards, buy chocolates, maybe gift ourselves a massage, and give our loved ones an extra snuggle. Although it has become a hugely marketed holiday, I love Valentine's Day!
When I taught Kindergarten and First Grade, it was my favorite holiday to celebrate with my students. They lit up with pure joy at the sight of all of their Valentine's. They opened and read each one with more focus than I could imagine they had on Christmas morning. They thanked each classmate for their Valentine, whether it was a homemade paper heart that looked more like a square, a Sponge Bob tattoo, or a scratch and sniff sticker. They were genuinely grateful that their classmates had thought of them.
It feels good to be acknowledged and loved.
This week, the girls in my Wednesday afternoon class practiced a variation of a metta meditation. This is a simple meditation that can help to relax and fill you with joy, while cultivating love for others too! Enjoy!
When I taught Kindergarten and First Grade, it was my favorite holiday to celebrate with my students. They lit up with pure joy at the sight of all of their Valentine's. They opened and read each one with more focus than I could imagine they had on Christmas morning. They thanked each classmate for their Valentine, whether it was a homemade paper heart that looked more like a square, a Sponge Bob tattoo, or a scratch and sniff sticker. They were genuinely grateful that their classmates had thought of them.
It feels good to be acknowledged and loved.
This week, the girls in my Wednesday afternoon class practiced a variation of a metta meditation. This is a simple meditation that can help to relax and fill you with joy, while cultivating love for others too! Enjoy!
Sit in a comfortable seated position or lay down.
Close the eyes and begin to focus on the breath. Breathe in and out through the nose. Slow, deep breaths.
With each inhale, imagine that you are filling the body with love in the color red. The first deep breath fills your head with love and red. With the second breath, you fill up even more with love. Now the head, neck, and shoulders are red and filled with love.
Continue to allow love in with each breath. Filling the entire body, from the top of the head to the tips of the toes. Visualize this.
After you have imagined filling your entire body with love and the warmth of the color red, begin to think of someone who you feel may need a bit more love at this time. It could be a sick friend, a lonely loved one, or maybe even a person or group of people that you have never met. As you inhale, continue to sip in love for yourself. As you exhale, imagine sending love to the person you have chosen. Imagine filling them with love, while keeping some love for yourself.
Repeat this for at least 10 breaths.
After you have finished, begin to slowly move the body in any way that feels good to you. Stretch the fingers, the neck, or the legs. Gently open the eyes.
Namaste.
Close the eyes and begin to focus on the breath. Breathe in and out through the nose. Slow, deep breaths.
With each inhale, imagine that you are filling the body with love in the color red. The first deep breath fills your head with love and red. With the second breath, you fill up even more with love. Now the head, neck, and shoulders are red and filled with love.
Continue to allow love in with each breath. Filling the entire body, from the top of the head to the tips of the toes. Visualize this.
After you have imagined filling your entire body with love and the warmth of the color red, begin to think of someone who you feel may need a bit more love at this time. It could be a sick friend, a lonely loved one, or maybe even a person or group of people that you have never met. As you inhale, continue to sip in love for yourself. As you exhale, imagine sending love to the person you have chosen. Imagine filling them with love, while keeping some love for yourself.
Repeat this for at least 10 breaths.
After you have finished, begin to slowly move the body in any way that feels good to you. Stretch the fingers, the neck, or the legs. Gently open the eyes.
Namaste.
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