Brief Loving Kindness Meditation (Military Meditation Coach Podcast)

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[Dr. Kinn] [music] Welcome to the Military
Meditation Coach. Your source for meditation, mindfulness, and
relaxation exercises. Made for the military, but good for everyone. I’m Dr. Julie Kinn with the Defense Health
Agency. Today’s recording is a brief loving-kindness
meditation, led by Dr. Jahan. Dr. Mojgan Jahan made this recording with
the Navy Bureau of Medicine. Before we get started, let me tell you, that
the views expressed here are those of the presenters and do not reflect the official
policy of the Department of Defense or the United States Government. The Military Meditation Coach is produced
by the Naval Center for Combat and Operational Stress Control and by the Defense Health Agency. You can learn more about us and get in touch
on Facebook and Twitter @MilitaryHealth. Now, onto Dr. Jahan. [Dr. Jahan] Metta Meditation. The practice of loving-kindness, friendliness,
or Metta, is a great tool for training the mind and inclining it toward peace and joy. In Metta practice, we begin by direct kindness
toward ourselves because this is the foundation for being able to offer genuine caring to
others. We are forming the intention for our happiness
and happiness for all. We’re not trying to force or make anything
happen. To begin with, make sure you’re physically
comfortable. You can do this meditation in any comfortable
position. When you’re ready, close your eyes and take
a few deep breaths at your own pace. Gently bringing your attention to the breath. Feel your energy settle into your body and
into the moment. Begin to let go of worries and preoccupations. [silence]
[Dr. Jahan] Now, see if you can connect with something you like about yourself. Think about a time when you were loving, kind,
caring. It may be helpful to place your hand on your
heart or to imagine yourself as a small child, or even a baby. See if you can connect with your heart the
feelings of warmth, friendliness, goodwill. This loving-kindness, friendliness connection
is unconditional. It’s not an obligation and doesn’t depend
on whether we think its deserved. Now, keeping an awareness of yourself and
feelings of goodwill in your heart, wish yourself well. [Dr. Jahan] Repeat the following phrases silently
and gently. May I be safe and protected. May I be happy. May I be healthy. May I live with ease. Let the meaning of each phrase sink in. If other words are more meaningful to you,
say those instead. If you like, you can repeat just one word
of a phrase. Safe, safe, safe. So that you can experience the full meaning. When you notice your mind has wandered, gently
come back to repeating the phrases. May I be safe and protected. May I be happy. May I be healthy. May I live with ease. [silence]
[Dr. Jahan] Next, we move onto a living person you feel gratitude and respect for. Maybe a mentor or someone who’s helped you. Or maybe someone you don’t know personally
but admire or find inspiring. Connect with that person by bringing their
image to mind as vividly as you can. Maybe saying their name a few times to get
a feeling for them as if they are right here. Connect with the feelings of warmth, kindness,
friendliness, and wish them well. May you be safe and protected. May you be happy. May you be healthy. May you live with ease. [silence]
[Dr. Jahan] Now, we move to a being, it could be a person or an animal who is very dear
to you. Someone from whom it’s very easy to feel unconditional
caring. Maybe of your friend, parent, child. Don’t worry that you’re choosing one but not
another. You can choose others the next time. Imagine this being. Feel the warmth, kindness, connection. May you be safe and protected. May you be happy. May you be healthy. May you live with ease. [silence]
[Dr. Jahan] Next, we direct loving-kindness toward someone you feel neutral about. Maybe a store clerk, a neighbor several houses
down. Someone you don’t know well. See if you can connect with a feeling of warmth
and kindness toward this person. It may help to connect with the truth that,
like all beings, this person, too, wants to be happy. Wish them well. May you be safe and protected. May you be happy. May you be healthy. May you live with ease. [silence]
[Dr. Jahan] Now, let’s direct Metta toward a difficult person. Someone you’ve gotten irritated or mildly
upset with. To start with, don’t choose someone who’s
hurt you terribly. Instead, think of someone who you felt annoyed
with. Maybe a slow driver or someone at work. Remember, we’re not approving of what they
did, rather, just connecting with them on a fundamental level, wishing them well. May you be safe and protected. May you be happy. May you be healthy. May you live with ease. If feelings like resentment or sadness come
up, notice them and then go back to wishing yourself well, or back to wishing a dear friend
well. [Dr. Jahan] Next, if you’d like, send loving-kindness
to everyone in your city, your state, country, the world. To all living beings. [silence]
[Dr. Jahan] And when you’re ready, bring your attention back to yourself. Experience the feelings of warmth, connection,
friendliness, and caring through your whole being. And as you continue through your day, see
if you can carry these feelings of caring connection with you. No rush. Whenever you’re ready, gently open your eyes. [silence]

 

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