Bonus episode: mindfulness and meditation

User Experience Researcher and Certified Meditation Teacher Nerida Lennon shares the full version of her loving kindness style meditation exercise. As featured in the episode Mindfulness and meditation: the search for authenticity. 

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Episode Transcript

Lynne (00:04):
Hi, Lynne Malcolm here with a special mini edition of PsychTalks.
As promised, Nerida Lennon is going to take us through
the full version of the loving kindness meditation exercise featured
in our last episode. So if you haven't heard that
episode yet, jump onto it to have a listen. OK,
let's get started. Here's Nerida.

Nerida (00:27):
Sitting in a comfortable and balanced posture, alert and upright,
yet relaxed in your seat. I invite you just to
gently close your eyes and if that feels comfortable, or
you could lower your gaze to the tip of your nose.
And just notice that your body is breathing.

(00:47):
And see if you can focus your attention where you
feel the sensation of your breath is the strongest.
And from this place, just allow yourself to settle into
the natural rhythm of your breath.
So now with your mind a little more present and

(01:11):
attention a little more centred.
Just allow yourself to move through the contents of your
mind to a more spacious awareness.
Just letting the contents of your mind flow by.
Like the clouds in the sky.

(01:36):
So, now with your awareness a little more clear, I'm
going to ask you to mindfully engage your social life.
Since our lives are mostly revolving around social interactions and relationships.
Please invite into your mind's eye, the image of someone

(01:57):
you're close to and care about.
And next to them,
Invite a neutral acquaintance that you don't know so well.

(02:21):
And finally,
Invite someone you experience is slightly difficult to join them.
So
As you imagine these three people before you.
Just take a moment to notice how you feel about
each one of them.

(02:43):
Perhaps you feel warmth for the person you care about.
You may feel some indifference towards the neutral acquaintance.
And did you notice any feelings of aversion towards the
difficult person?
Just noticing any feelings that might arise.

(03:16):
So now just allowing those feelings to fade away.
You might like to consider that, like you, these people
simply want to be happy.
And they desire to be healthy.
And if it feels OK for you, you could send

(03:37):
good wishes to these people for them to be happy
and healthy.
So
Now imagine in return, you're receiving gratitude that they're sending

(03:59):
back to you for your good wishes.
Now letting these people just fade away from your mind.
I invite you to take a step back and reflect

(04:19):
on how the way you perceive others varies depending on
your relationship.
So, sometimes this can feel stressful.
And sometimes it can feel wonderful.
But maybe consider how much easier life could be if
you could be aware of this more often.
And instead bring more compassion and care into your social interactions.

(04:45):
With not only those that you care for, but also
neutral acquaintances and even difficult people.
So
Now when you're ready, I just invite you to let
go of the practise by slowly returning to feel the
sensation of your breath, feeling the contact of your chair.

(05:08):
And finally, when you're ready, you can slowly open your eyes.

Lynne (05:15):
Thanks again for joining us on PsychTalks, made possible with
support from the Melbourne School of Psychological Sciences. Be sure
to subscribe for more episodes wherever you get your podcasts.