8-Minute Lovingkindness Meditation | Omega

Join Sharon Salzberg for a short, snackable, 8-minute lovingkindness meditation, excerpted from Omega's 2006 Women & Power Conference. 

This episode is part of Season 2 of Omega's award-winning podcast, Dropping In. This season, we're bringing you teachings from our treasure trove of audio archives.

Season 2 is curated by Omega's digital media director Cali Alpert. Join her for new episodes of Dropping In to explore the many ways to awaken the best in the human spirit.

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Cali Alpert: Welcome to Dropping In from Omega Institute. I'm Cali Alpert. Due to the COVID-19 pandemic, our Rhinebeck New York campus is temporarily closed, but we're still here for you. Now, instead of dropping in on campus in real time, we're dropping into our treasure trove of audio archives to offer you talks, teachings, and practices from some of Omega's most memorable workshops and conferences. This offering from Sharon Salzberg is a short snackable, 8-minute loving kindness meditation excerpted from Omega's 2006 Women in Power conference. Put some time aside for yourself, get comfortable, make sure you're not behind the wheel and drop in.

Sharon Salzberg: Oh, this is a wonderful opportunity to begin just by settling in a little bit, arriving more fully, waking up and calming down at all at the same time. If you could just sit comfortably and close your eyes, if you feel comfortable with that. If you start to get really sleepy in the process of letting go, it's fine just to open your eyes and you can continue on in that way.

And to begin with for this morning, I'd like you to imagine yourself sitting in the center of a circle, the circle being made up of the most loving beings you have met or maybe you've never met them. You've just been inspired by them, lifted up by them in some way. That's the circle. Maybe they exist now, maybe they've existed historically or even mythically. And there you are in the center. These are beings, these are people who are known for being able to pay attention, for listening deeply, for seeing somebody actually. Let's see what it's like to be the recipient of that quality of loving care, of attentiveness.

There may be many feelings that run through you. You may want to just duck down and have them pay attention to one another and overlook you. Or you may be filled with gratitude, whatever. You can let that feeling come and go as you stay in touch with that energy moving into you, their energy moving into you. You can gently repeat whatever phrases come to mind that represent the gift you would give to yourself: happiness, peace, confidence. May I be happy. May I be peaceful. Whatever it might be.


With that same quality of energy, of attentiveness of care, you can have it come through you and back so that you offer those same blessings that same well wishing to those who've helped you be here right now. Somebody taking care of things at home maybe or who inspired you, who interested you. You can visualize them, say their name to yourself, get a feeling for their presence and then dedicate, offer all of that sense of possibility of openness of care to them. And you can use those same words or phrases. May you be happy. May you be peaceful.


And those we know that are hurting, who may not have too many who recognize them, who care. May all the good that has come to me, be dedicated to their wellbeing as well.


May you be happy. May you be peaceful.


And then all beings everywhere. All people, all creatures, all those in existence, all the love and attention and care that has come to me in that circle and beyond, may it pour out in all directions as we wish may all beings be happy. Be peaceful.


Thank you.

Cali Alpert: Thanks for dropping in with us. If you enjoyed today's episode, please check out our many online learning opportunities featuring more of your favorite teachers and thought leaders. Visit the learn online section on eomega.org for more information. Dropping In is made possible in part by the support of Omega members. Help Omega remain a source of hope and healing and receive special content, invitations, and discounts designed to support Omega's engaged community of members. Visit eomega.org/membership today.

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