Tita Angangco, cofounder of The Centre for Mindfulness Studies, shares a loving-kindness meditation that serves as an ignition to spark change.
1. In preparing for this practice, let’s all try to sit comfortably with both feet planted on the floor, spines erect, but relaxed. We can close our eyes if that feels OK, or keep the eyes open and soften the gaze.
2. Let’s now take our attention to the sensations of breathing, following the in-breath as it travels through the nostrils, expands the chest, and settles in the belly. Follow the out-breath as it travels back from the belly to the chest and out through the nostrils.
3. Then asking, “What is my experience right now? What thoughts are going through the mind? What feelings are here?” And saying to yourself, “Let me be with you. This is what it is right now.”What body sensations are present that you are aware of right now?
4. Now, we’re turning to a loving-kindness practice. Allow yourself to remember and open up to your basic goodness. Remember times when you’ve been kind or generous, or recall your natural desire to be happy and not to suffer. If this is difficult, then look at yourself through the eyes of someone who loves you. What does that person love about you? Or you may recall the unconditional love you felt from a beloved.
Remember times when you’ve been kind or generous, or recall your natural desire to be happy and not to suffer.
To access Tita Angangco's 6-minute guided meditation, please click here.
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