Love All Equally Meditation

Free meditations has recieved this meditation from one of our website visitors. We greatly feel that everyone can learn from our friend Ian's "Love All Equally Meditation".

I realy enjoyed the meditations you have posted. I though I could contribute a couple I have been using with my students.(I'm a maths teacher in a secondary International school)

Love All Equally Meditation (to be done as a group)

Sitting comfortably, on the floor cross legged or on a chair with feet flat on the ground. Rest your hands palm down on your knees and connect the thumb and the index finger.

Take a look around the room and take a mental photo of everyone in the room, where they are sat, etc.

Close your eyes and take three consecutive deep breaths.
Breathe in deep, breathe out long
Breathe in deep, breathe out long
Breathe in deep, breathe out long
Return to breathing normally

Be aware of the breath coming in and the breath coming out. Feel the air coming in through your nostrils and going out.

If thoughts arise, don't fight them, just observe them as if they where distant clouds, and they will eventually fly by. Just focus on your breath, for 5-10 minutes

Now, recall that mental image of the room. Visualize peoples faces.
Now bring to mind a person whom you love intensly, like, your mum, you, girl/boy friend, Husband/wife.

Think of how warm this person makes you feel, their kindness and their generosity.

Imagine that everybody's face in the room, transforms into the face of your loved one.

The room is filled by loved ones, imagine how nice the world would be if everyone was this nice, this loving, this kind.

Just, focus on your breath and sit in the company of your loved ones.for a while.

Realise that everyone is in fact capable of such love and kindness, for we are all equal, we are all made of the same vibrating energy, that is the fabric of the universe.

You become aware that you can feel love towards anyone in the same way as you love your mum, dad, etc, for they are the same.

Explore care and kindness in daily life

One useful way to explore care and kindness is to give it a small place in an ordinary day rather than waiting for ideal conditions. Choose a quiet moment when you will not be interrupted and decide in advance that a short, imperfect practice is enough. Compassion practices can begin close to home. Rather than forcing affection for everyone, start with a realistic intention to treat yourself and others with a little more patience.

A short practice to experiment with

Picture an ordinary interaction that could benefit from care. Hold a simple wish for wellbeing, and consider what one respectful action might make that intention visible. Give yourself permission to pause the exercise. If it increases anxiety, dizziness or unpleasant sensations, open your eyes, orient to the room and choose another approach. Meditation education should make space for individual differences.

Make the idea your own

Choose one place in your current routine where the idea on this page could be tested. A brief pause before checking messages, starting a meal or answering a question can be enough to connect the practice with everyday life. You may notice that the mind is busy, peaceful or somewhere between the two. All of these observations can be informative. The opportunity is to meet the experience with patience rather than immediately labelling it success or failure.

For a little more structure, explore the free beginner meditation guide and the daily meditation practices. These resources are freely available; no purchase is required.

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Love All Equally Meditation