Learn how a few minutes of meditation with Jon Kabat-Zinn can reveal unconditional love and kindness. Follow his guided practice for lasting peace.
Discover how his techniques can help you connect with yourself and others on a deeper level.
For best results with this guided meditation below:
— wear headphones
– be in a place where you won’t be disturbed for the next few minutes
— turn off the ringer on your phone
– listen regularly
– book mark this page to come back whenever you want
Key insights From Jon Kabatt-Zinn’s 5 minute meditation
- Taking your seat in meditation is a radical act of sanity and love, a profound act of kindness and caring for oneself.
- Sometimes it’s really valuable to be more explicit about the loving peace.
- Feeling the breath moving within your body and appreciating the beauty of this rhythmic process keeps us alive moment by moment.
- Sitting and breathing can be a radical act of love, illuminating and radiating warmth inwardly and outwardly.
- Recall a moment from your past when you were the recipient of unadulterated unconditional love, and bathe in that feeling as you breathe.
Guided Meditation Instructions
Step 1: Take Your Seat
Find a comfortable place to sit. As you hear the sound of the bells, take your seat. Acknowledge the effort you’ve made to come to this practice. Give yourself a gentle pat on the back for taking this time. You are stepping out of the endless river of doing and into the space of being. This is a radical act of sanity and love. Taking your seat is an act of wisdom and kindness towards yourself, a profound expression of self-care and friendliness.
Step 2: Establish Wakefulness and Dignity
Sit with a posture that embodies wakefulness and dignity. Let your spine be straight but not rigid. Feel your breath moving within your body. Notice how effortlessly it flows in and out. Breathe in the fresh air, and breathe out the spent air. Feel the air entering your nostrils, filling your lungs, and then leaving your body. Appreciate the beauty and reliability of this rhythmic process that sustains your life, moment by moment, breath by breath.
Step 3: Embrace Love
As you continue to breathe, become aware of your entire body sitting here. Let this simple act of sitting and breathing be a radical act of love. Imagine the warmth and radiance of the sun within your heart. Feel this sun-like heart radiating warmth and light in all directions, both inwardly and outwardly. Bask in the luminous warmth of your heart as you sit here, breathing.
Step 4: Recall Unconditional Love
When you feel stable in your posture and breath, bring to mind a moment from your past. Recall a time when you received unadulterated, unconditional love. It could be from childhood or any other time in your life. Remember how it felt to be completely accepted for who you are, no matter what. Feel that acceptance and care washing over you. As you continue to breathe, imagine breathing in that feeling of unconditional love and kindness. Let it fill you up and flow through you.
Final Encouragement
Practice this meditation regularly. Each session will transform your day and ultimately enhance your life. By making time for this practice, you cultivate a deeper sense of peace, love, and acceptance within yourself. This practice can be your anchor in the storm, your light in the darkness. Embrace it, and let it make your life much better.
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About The Author
Jim Van Wyck
Jim has been teaching meditation, mindfulness, and positive self-talk since 1982, when he was first certified as a Certified TM Teacher. He has trained in Jon Kabat-Zinn’s Mindfulness-Based Stress Reduction (MBSR), and many other teachers over the years.
He is co-founder of The Meditation Coach Institute (MCI) and author of MCI’s Mindfulness Coach Certification Training.
Jim is author of the ebook Mindfulness For Beginners.
Jim writes here at MeditationTechniques.co and at The Self Talk Center.
Jim’s Facebook Group, Meditation Techniques For Beginners, has over 45,000 members and his Facebook page Meditation Techniques Daily has 714,000 followers.
