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Loving Kindness

7 Min
Meditation
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Cass Carlopio
Sleep Expert, Psychologist & Meditation
This loving kindness (metta) meditation will help you foster a sense of goodwill and loving kindness, and direct it towards yourself and others.
From the community
16 reflections
C
Cyndee
Feeling neutral, it’s okay 👌
Repeating kind phrases to myself and others put me in a calm state of mind, I actually drifted off for a few minutes. Focusing on both my belly and chest while breathing helped relax my whole body. I needed 3 meditation sessions last night, the 3rd one was a charm. I feel neutral now, but I’m okay with that. Thanks 🙏 Aura
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Sara
I am grateful for the traffic that allowed me the opportunity to practice this meditation.
I learned that opportunity can come from anywhere. This traffic gave me the time to practice my meditation which helped me let go of the anger I was harboring today.
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Julie
Loving kindness 8718
It is easier for me to give love, kindness, forgiveness, to others than it is to give these three precious and crucial attributes to myself. Am I that less important than my loved ones ?? No. Not really. I will meditate on the possible reasons I have deep within myself to discover the reasons why what I give freely to others I withhold from myself. How much more I can give others when I am able to grant loving kindness to me.
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Cyndee
Lovely experience!
This was just what I needed at this very moment, I feel so relaxed and calm. My feeling just went from good to very good and I think I’ll try to remain this way for the rest of the day. Thanks 🙏 Aura
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James
Wonderful!
Like everyone else, this helped me integrate my feelings for my friends and family into my daily life. I'll be thinking about this today!
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Harvey
Loving kindness
Gentle , clear, sincere, very calming and very useful to me in a most personal way.
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Debb
Loving Kindness
If any of you are feeling a sense of distress over the events of the past few weeks, I recommend this meditation. It directs loving kindness first to the self with the reminder that we cannot send loving kindness to others and the world unless our own cups are overflowing. Whichever meditation you choose, let’s overflow our own cups with loving kindness and then send loving kindness out into the world. The world needs us; we can make a difference. 💕💕💕
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Tammy
Loving kindness
On Thanksgiving it seems appropriate to feel loving kindness to others. Let us all try to feel this same loving kindness everyday. That is part of the path of mindfulness and enlightenment.
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Matthew
Terribly distracted
Had trouble following along with this evening’s session...my daughters burst into my room laden with laundry from the wash, arguing about something or other. Of course, as usual, ignoring my directive that when I have my earpods in my ears in the evening, iPhone in hand, I'm having my Aura time and expect quiet and privacy. Ah! Kids! Gotta’ love them! ¯\_(ツ)_/¯
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Krystle
I meditated loving kindness
I meditated love and kindness today, and as i did I thought of Ryan. As much as he had hurt me in the past, it was the past. I practice loving kindness with him in mind in hopes that he will find that in life. I hope to learn to forgive him someday. I think it’s slowly going to come, I just need to practice this more. I learned though this that I do not need to keep hate in my heart for someone. As I sat meditating loving kindness for him I cried... I feel as though crying makes the heart stronger. Perhaps this is myself making changes toward the start of moving on and a new beginning of myself I never knew i had.
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Krystle
Sending love and kindness to myself
For awhile I always grew up blaming myself for my parents unhappiness with each other, I hated myself and I thought no one else would be able to love me. Today with loving kindness I sent love to my little self, my inner child who grew up thinking she was to blame for everything and I hugged her, and I told her she was loved. And that I loved her. Years of self hating may not be easy to undo, but I am determined to change my mindset. I am learning that my outlook on life was wrong and that I do need to learn to live myself.
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Alexander
Cheers to Loving Kindness mediation!
What a powerful mediation! I can practice the loving kindness meditation whenever I want, and feel that it helps me throughout my day!
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Julie
Loving Kindness 🥰
This meditation is a great reminder that before we can outwardly give to others our cup must be full. Cassandra has you start off saying a few positive affirmations of loving kindness to yourself. Then you visualize someone in your life that you love and appreciate sending loving kindness their way. Lastly, you can choose to visualize someone you have a tough relationship with to send loving kindness to them or you can think of someone else you love and appreciate to send loving kindness too. And if today is a day you need to just focus on being love and kind to yourself to fill your bucket up that is okay too. May everyone’s heart be full of love and kindness today.❤️💜🧡💛💚💙
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Cherish
Beaming...
During this precarious time, we are so busy trying to get supplies for our families, for our friends and our neighbors. Therefore, it is a time where we can easily overlook ourselves for the benefit of others. But, as Cassandra says, until we fill up our own cup, we cannot be of any service to others, wholeheartedly, that is. In this beautiful meditation, Cassandra has us repeat a loving kindness mantra for ourselves, to a loved one and finally to a person whom we may find indifferent or even difficult. Settling in and breathing normally, I became aware of the simple rising and falling of my belly. After a few awareness breaths in my belly, I turned my attention to the simple rising and falling of my chest as I breathed. I turned my awareness inward and began to focus on my heartbeat. Before long, all I could feel and hear was my heartbeat. Doing these things gave me a sense of peace. Following Cassandra’s guidance, I began to repeat this loving kindness mantra for myself. After filling my own cup up, I said this mantra to a person that I wholeheartedly love. This person is my beautiful mother. After saying these words to my mother, I thought of someone whom I love, but our relationship hasn’t been the closest lately. This person is my one and only younger brother. Even though Cassandra has us stop after saying this mantra to just three people, ourselves included, I wanted to take it a step further and include everyone else in this world of ours. After saying these well wishes to myself and others, I didn’t just notice that I had a smile of my face, but my heart space was beaming with warmth, kindness and compassion! I will be repeating this loving kindness mantra throughout my day so that I may do my part in possibly making a mental shift in everyone’s thoughts today! Just for a second, imagine what good we would be putting out into the Universe if we all said this beautiful mantra! Let’s try it and see, my Aura tribe! 😃 Namaste 🙏🏻❤️☮️
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Anne
Her voice is so nice
I love this woman’s voice so much! She makes me feel really calm :)
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Christina
Loving Kindness Meditation
I like the way Cassandra leads meditations, maybe especially this one. She does a good job invoking the compassion that is a big part of metta meditations.