Loving-Kindness Meditation This simple meditation practice focuses on our relationships with others and with ourselves.
It can be helpful when the mind is feeling agitated or critical.
Try to approach this exercise with an open mind and let go of any judgments or expectations that you may have.
Simply stay with the words and try to notice any emotions or feelings that you have as they pass through your awareness.
To begin,
Make sure that you are sitting in a comfortable position,
Upright in a chair with your feet flat on the ground,
Or you may prefer sitting on the floor with your legs crossed and back straight.
Allow your hands to rest gently on your knees and gaze straight ahead.
Allow the muscles around your eyes to soften.
Try to be aware of your posture at this moment.
Be aware of any physical sensations you may have at this time.
When you are ready,
Allow your eyes to gently shut.
Bring your attention to your breath as it flows in and out of your chest.
Notice where you feel it the most,
Perhaps in your chest or your throat or even at the top of your nose.
We all become distracted during meditation practice.
Whenever you notice your mind has wandered off,
Try to welcome this as a necessary and helpful part of the process,
As you gently steer your attention back to your breath or to the words we will be repeating.
Every time that you bring your attention back,
You are exercising mindfulness and can congratulate yourself on your achievement,
Rather than becoming disheartened by the distraction.
Now,
I would like you to bring to mind some person or symbol that you think of as being naturally loving and kind.
It may be someone you know or have known.
It may be a figure from history or fiction,
An animal or even a peaceful place that has some special meaning to you.
Bring this loving being to the front of your mind and we are going to wish them well by silently repeating these phrases.
May you be happy.
May you be peaceful.
May you be free from suffering.
Now,
Try repeating these words,
Feeling their meaning and good intention in your mind and in your heart.
May you be happy.
May you be peaceful.
May you be free from suffering.
May you be happy.
May you be peaceful.
May you be free from suffering.
And as you repeat the phrases,
See if you can feel a sensation of natural loving kindness towards this loving being.
And be aware of where that sensation resides in your body.
May you be happy.
May you be peaceful.
May you be free from suffering.
Now,
I would like you to imagine this naturally loving being directing the same feelings back towards you,
Holding you with their unconditional love and acceptance.
You're going to help them in this by wishing the same phrases upon yourself.
So this time you can say,
May I be happy.
May I be peaceful.
May I be free from suffering.
May I be happy.
May I be peaceful.
May I be free from suffering.
And as you breathe,
Try to feel the same feelings of love and kindness flowing through your body.
In your face,
Your chest,
Your shoulders,
Your hands.
Down through your legs and your feet.
May I be happy.
May I be peaceful.
May I be free from suffering.
Sometimes you might experience resistance to this.
Just let it be there.
Let it take its course.
We aren't here to force any feelings,
But rather to gently encourage an attitude of loving kindness.
First towards another,
And then towards ourselves.
May I be happy.
May I be peaceful.
May I be free from suffering.
Letting the words drift in and out on your breath,
And imagining you're naturally kind and loving being,
Accepting you for everything that you are,
And feeling only loving kindness towards you.
May I be happy.
May I be peaceful.
May I be free from suffering.
May I be happy.
May I be peaceful.
May I be free from suffering.
And as you continue to practice,
You may experience different emotions and reactions.
All of these are fine.
They are nothing to fear.
They all have their place and we will simply be aware of them without judgment.
May I be happy.
May I be peaceful.
May I be free from suffering.
Now as you become comfortable with the words,
Bring to mind somebody who you would like to share this loving kindness with.
A friend or family member perhaps,
Who might benefit from this,
And begin wishing the phrases towards them.
May you be happy.
May you be peaceful.
May you be free from suffering.
May you be happy.
May you be peaceful.
May you be free from suffering.
Now take this same loving intention and direct it towards a whole group of people.
Maybe several family members or co-workers.
Even a group of people you don't know personally but who you care about.
May you be happy.
May you be peaceful.
May you be free from suffering.
May you be happy.
May you be peaceful.
May you be free from suffering.
Now we are going to practice sending this loving kind insight to the whole community that you live in.
Whether that's a city or a town,
Or if you live rurally,
You might want to imagine your whole county receiving this message.
May you be happy.
May you be peaceful.
May you be free from suffering.
Now we are going to expand again to take in the whole country you live in and hold them all in our attitude of loving kindness.
May you be happy.
May you be peaceful.
May you be free from suffering.
May you be happy.
May you be peaceful.
May you be free from suffering.
And now we are going to expand out further to encompass all of existence,
Every person and animal,
Every form of life in all its diversity.
May you all be happy.
May you all be peaceful.
May you all be free from suffering.
May you all be happy.
May you all be peaceful.
May you all be free from suffering.
Saying the words silently in your mind and feeling the intention throughout your entire body.
May you all be happy.
May you all be peaceful.
May you all be free from suffering.
And in your own time,
Begin to move your fingers and your toes,
Arms and your legs.
Slowly open your eyes and be mindful to carry a little of this loving kindness within you throughout the rest of your day.
