122 • PART II: MINDFULNESS IN EDUCATING FOR SELF-REGULATION AND ENGAGEMENT
system, bringing a valance of compassion and kindness toward self and others into our
choices and actions (David, 2009; Greenland, 2010; Rechtschaffen, 2014; Siegel, 2010).
Much time and energy can be ineffectively spent in reaction to people in our lives who
don’t behave as we would like them to (Cook-Cottone, 2015; David, 2009; Greenland,
2010; Rechtschaffen, 2014; Wallace, 2011). The Loving-Kindness Meditation helps to shift
the focus away from the unproductive, or triggering, feeling states and allows a return
to present moment awareness and connectedness (Cook-Cottone, 2015; Rechtschaffen,
2014; Wallace, 2011). Hutcherson, Seppala, and Gross (2008) found that a brief practice
of the Loving-Kindness Meditation, compared with a closely matched control task, sig-
nificantly increased feelings of social connection and positivity toward novel individuals
on both explicit and implicit levels. The Loving-Kindness Meditation incorporates the
following principles of embodied learning and growth (see Chapter 3): principle 3, I am
mindfully aware; principle 5, I feel my emotions in order to grow and learn; principle 6, I
ask questions about my physical experience, feelings, and thoughts; principle 7, I choose
my focus and actions; principle 8, I do the work; principle 10, I honor efforts to grow and
learn; and principle 11, I am kind to myself and others.
PRACTICE SCRIPT 6.6: LOVING-kINDNESS MEDITATION
Approximate timing: 2 minutes for introduction; 20 minutes for practice
Start with the Getting Seated for Meditation Script. Cultivate the qualities of relaxation, still-
ness, and presence. Grounded in your seat, bring your awareness to your breath. Breathe deeply,
inhaling and exhaling. Focus on your breath and allow a sense of calm in your shoulders, arms,
and legs. Begin to expand your awareness to encompass your whole body. Imagine that you are
surrounded by a large circle of loving-kindness, and you are at the very center. Imagine that the
circle of loving-kindness is like a child holding a sleeping puppy or kitten with care, warmth,
and love. This is the nature of the sphere that is around you now. As you sit within the sphere of
loving-kindness, say these words:
May I be happy.
May I be well.
May I be safe.
May I be peaceful and at ease.Once you have finished, bring your awareness back to your breath, to your whole body, then out
the circle of loving-kindness. Breathe easily.
Now, bring to mind a good friend or someone who has shown you great kindness. Imagine that
the circle of loving-kindness that surrounds you is expanding to include your friend. Breathe and
visualize, you, your loved one, and the circle of loving-kindness. Repeat these words:
May you be happy.
May you be well.
May you be safe.
May you be peaceful and at ease.
(continued )