For this practice,
You'll want to settle yourself someplace quiet where you won't be interrupted.
Before beginning,
Let's take a minute to remember why loving kindness meditation can be so valuable.
As human beings,
We are instinctively on the lookout for anything that might threaten us.
This negativity bias,
Intended to protect us,
Can take a toll on all our relationships and our well-being.
Fortunately,
We can use this practice as an antidote to this human tendency.
This meditation consists of six parts,
Each of which involves an offering of love.
You start with yourself,
Then move on to those you love,
Followed by acquaintances,
Then strangers,
Then to those that have harmed you or offended you in some way,
And finally to all living creatures.
You can use any phrase that feels comfortable to you,
But in general,
You want to send out your version of the following thoughts.
May I be happy.
May I be safe.
May I be healthy.
May I live with ease.
You start with yourself first as being kind toward yourself calms the mind and fosters generosity.
And now I invite you to begin.
Settle into a comfortable position,
Either sitting or lying down.
Take a minute and notice the support you receive from the chair,
The cushion,
Or the floor below you.
If you haven't already,
You can close your eyes or lower your gaze and focus somewhere on the floor.
Now see if you can drop into your body and sense any areas of tension.
You might lower your shoulders,
Soften your belly,
And allow all of your muscles to relax.
Paying attention to your breathing,
Notice the expansion as each breath enters your chest and moves into your belly.
Allow your inhales to be deep and slow and exhale at whatever rate feels comfortable for you.
As we begin the meditation,
Call to mind a time or situation where you felt loved,
Cared for,
Or cherished in some way.
As you bring a memory or image to mind,
Let the loving feelings associated with that memory saturate your body and open your heart.
If the feelings seem inaccessible or difficult right now,
Simply continue to breathe in and out slowly and try to create an experience of opening up or spaciousness.
With this feeling of spaciousness or loving-kindness,
You begin the practice by offering well wishes to yourself.
You can silently repeat after me.
May I be happy.
May I be safe.
May I be healthy.
May I live with ease.
If you notice any distracting thoughts,
That's okay.
It's natural for your mind to wander.
Next,
You wish those close to you,
Family or friends,
The same well wishes you sent to yourself.
May those I love be happy.
May those I love be safe.
May those I love be healthy.
May those I love live with ease.
If you are new to this,
It might feel superficial or mechanical,
And that's okay.
Your willingness to move through each part is enough.
Now move on to your acquaintances.
These might be neighbors,
Co-workers,
Customers or clients.
May those I know be happy.
May those I know be safe.
May those I know be healthy.
May those I know live with ease.
Again,
If you notice your thoughts wandering,
That's okay.
You're doing fine.
Simply bring your attention back to this practice.
Next,
You extend the same wishes to those you don't know.
You could think of Uber drivers,
People you pass on the street,
Or children you see playing in the park.
May those I don't know be happy.
May those I don't know be safe.
May those I don't know be healthy.
May those I don't know live with ease.
This next part is sometimes the most challenging,
As you will be sending well wishes to those that have harmed or offended you.
You might think of people that have been unkind toward you,
Or those that complicate your life in some way.
You don't need to think about your worst enemy,
Just those with whom you felt conflict.
May those that have hurt me be happy.
May those that have hurt me be safe.
May those that have hurt me be healthy.
May those that have hurt me live with ease.
As this practice nears the end,
You send well wishes to all living creatures.
May all living creatures be happy.
May all living creatures be safe.
May all living creatures be healthy.
May all living creatures live with ease.
Thank you for allowing me to guide you through this meditation.
Please keep in mind that with repeated practice,
This becomes easier.
Namaste.
