A lovingkindness meditation with Cassie
Psalm 34:4–5
I sought the Lord, and she answered me and delivered me from all my fears.
Those who look to her are radiant,
and their faces shall never be ashamed.
This morning, let’s set our nagging thoughts or fear or shame or annoyances aside for a few moments and turn our faces to the goodness of God for a meditation of lovingkindness towards ourselves.
Let’s start by closing our eyes. Whatever part of your body is connected to the ground, or to your chair, really feel that grounding connection. Notice what it feels like to be in your body.
Take a deep breath in through your nose, fill your lungs, and when it’s comfortable, release that breath through your mouth. Continue this slow pattern of breathing at your own comfortable pace.
Let’s start with gratitude. Think of something that you’re grateful for today. Allow the feeling of gratitude to fill your body as you continue to breathe slowly. Breathe in gratitude, breathe out what is no longer serving you.
What does gratitude feel like in your body? Where does it live?
Continue to focus on the feeling of gratitude in your body as you breathe in and out.
Now I want you to think of a loving affirmation. Something like “I belong to myself” or “My body is a miracle” or “I am worthy of love”. Just like we did with our gratitude, breathe in and say your affirmation to yourself, and exhale whatever is not serving you. Allow your breath, which is connected to the source of all life, to nourish your spirit as you breathe in affirmations, truths, lovingkindness towards your self. Let’s continue for another minute.
If your mind begins to wander, that’s ok. Just notice your thoughts pass by and bring yourself back to your affirmation.
One more deep breath in, and out. Amen.