Loving Kindness Meditation Guide

Become comfortable in your chair or cushion, sitting in whatever position makes you feel the most at ease. Start by relaxing the muscles of the face, and slowly move down the body. Relax your shoulders, relax your back, relax the tension in your legs. (Pause)…

Allow your hands to rest comfortably in your lap. Gently close your eyes… (Pause)…

Settling into awareness of the body…and the breath.

Feeling into our body right now…noticing what’s here.

Open to whatever is to be experienced in the body in this moment

Connecting to the breath…noticing the wave-like movements of the belly…

In this practice, we’ll be cultivating loving kindness. We all have within us, this natural capacity for loving kindness. Or…friendship that is unconditional and open…gentle…supportive.

Loving kindness is a natural opening of a compassionate heart…to ourselves and to others. It’s a wish that everyone be happy.

We begin with developing loving kindness toward ourselves…allowing our hearts to open with tenderness.

Remember a time you have been kind or generous towards someone else. You might recall your natural desire to be happy and not to suffer. If acknowledging your own goodness is difficult, 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 family member or a close friend.

And, as you remember a time when you gave loving kindness or felt it…notice how you feel in your body. Maybe you feel some warmth…or heat in the face. A smile…a sense of expansiveness. This is loving kindness, a natural feeling that is accessible to all of us…always. Resting with this feeling of open, unconditional love for a few minutes … (Pause)

Start to wish yourself well by extending kind words to yourself. Silently repeat to yourself:

May I be filled with love

May I feel connected and calm

May I accept myself just as I am

May I be happy

And now, call to mind someone you are deeply connected to, like a friend you have known for years, close family members, and imagine yourself saying these words to whoever you are thinking of:

May you be filled with love

May you feel connected and calm

May you accept yourself just as you are

May you be happy

Bring to mind someone you have a relationship with but are not close to. Someone you would like to know better. And again, imagine say these words to that person:

May you be filled with love

May you feel connected and calm

May you accept yourself just as you are

May you be happy

Lastly, bring to mind someone who you don’t know. Maybe it is someone from one of your classes, or a stranger you have passed on the street. Silently repeat these words to that person:

May you be filled with love

May you feel connected and calm

May you accept yourself just as you are

May you be happy

And now, bringing this practice to a close by coming back to extend kindness to yourself. Sitting for a while and basking in the energy of loving kindness that may have been generated here.

Communication

By Aisha Sherazi

Communication breakdown
What’s happening today?
We don’t say what we mean,
And we don’t mean what we say.

We trundle along in life,
Not speaking when we should,
We wait until it’s too late,
And then say nothing good.

We don’t look at each other,
Nor smile as much these days,
We are all so busy,
Being busy is the craze.
But what is so important?
That we don’t really talk?
Why don’t we make time?
Instead of running, we could walk.

We use our text messages,
Our computers, to speak for us,
We use our telephones,
And rely on our trust.
It’s hard to know what’s behind talk,
If you’re not face to face,
It’s hard to get a clear message,
Isn’t it a disgrace?

That we don’t meet each other,
And look eye to eye?
That we don’t take the time,
And understand why.

Why it is so important?
We connect and really speak,
Why it is essential,
We truly listen and not freak?

When someone suggests something,
That’s so far from our minds,
World peace depends on these things,
So let’s not be so behind.

We’ve got to make an effort,
And truly realize,
This isn’t really connecting,
It isn’t civilized.

Aisha Sherazi is a Muslim poet and has written many thought-provoking poems on a variety of topics such as gender issues, global warming, and terrorism. She is also known for her stand on humanitarian concerns and is a social activist. 

Reflection Questions:

  • Do any of these stanzas resonate with you?
  • With whom is it easy/difficult to communicate? Why?
  • What communication skills do you see that you have?
  • How would you like to grow in communication?

Love Letters from the Future

This space will be focusing on how we love ourselves and how we extend that love to others. Today we want to take a step back to allow ourselves to practice self-love and care. We will be extending that same care and thoughtfulness to ourselves with some love letters!

Write a letter to yourself from the future.

  • What do you have an abundance of?
  • What decisions do you have to make in the future that aren’t rooted in oppression but in communal pleasure?
  • What are the words you need today for tomorrow?
  • What is it that you love?
  • Who is it that you love?
  • What do you want to thank your past self (aka you right now) for?

Compassionate Listening

Compassionate Listening requires questions which are non-adversarial and listening which is non-judgmental. Listeners seek the truth of the person questioned, seeing through “masks of hostility and fear to the sacredness of the individual.” Listeners seek to humanize the “other.” Listeners accept what others say as their perceptions, and validate their right to their own perceptions. Compassionate Listening can cut through barriers of defense and mistrust, enabling both those listened to and those listening to hear what they think, to change their opinions, and to make more informed decisions. Through this process, fear can be reduced, and participants will be better equipped to discern how to proceed with effective action.

Form pairs. Have one partner tell a meaningful story about their service site or experience to their partner. The story should be short, to the point, and include valuable moments of vulnerability or emotion. Have the partner practice compassionate listening. Then have the partners switch roles.

Reflection Questions:

  1. Using this model of compassionate listening, how did this change the way we engaged in our ability to understand the stories our partners told us?
  2. How can we use this as a way to share our stories as Vincentians?