The loving-kindness meditation helps to create calmness as well as increase compassion towards the self,
When you are ready for it,
Towards others.
It's very important to start with yourself however,
As we are often very stingy in terms of giving compassionate thoughts to ourselves.
Once you are able to accept love and compassion directed at yourself,
Only then do I recommend that you send it out to others.
Close your eyes,
And if you can,
Sitting up tall with your back,
Take a few deep breaths,
And as you connect with your breath,
Your heart,
And your body,
Quietly repeat the following phrases out loud if possible.
May I be happy.
May I feel loved.
May all of my sufferings be healed.
May I be at peace.
May I be happy.
May I feel loved.
May all my sufferings be healed.
May I be at peace.
May I be happy.
May I feel loved.
May all my sufferings be healed.
May I be at peace.
Now,
If you're ready,
You can add the following,
Or even make up your own.
May I be happy.
May I accept myself just as I am.
May I be free from danger.
May I have physical,
Emotional,
And spiritual well-being.
May I be happy.
May I accept myself just as I am.
May I be free from danger.
May I have physical,
Emotional,
And spiritual well-being.
May I be happy.
May I accept myself just as I am.
May I be free from danger.
May I have physical,
Emotional,
And spiritual well-being.
Notice how your spirits are lifted,
How it's easier to smile with your heart now.
If you're ready for this part,
Bring to mind someone to whom you would like to send loving kindness.
The easiest to start with family members,
People it is easy for you to love.
For instance,
Your mother.
May mom be happy.
May she feel loved.
May all her sufferings be healed.
May she be at peace.
Then,
If you'd like to continue expanding out,
Say it for your friends,
People you just know in passing,
People who helped you in life,
Or strangers you see in your daily life,
People you don't like very much but can tolerate,
If and when you're up for it,
The people that irritate and anger you the most.
May they be happy.
May they feel loved.
May all their sufferings be healed.
May they be at peace.
Notice the ripple effect you have created with your kind heart.
This exercise always makes my heart swell with love and hope and brings calming energy when I am anxious.
I feel love coming back towards me and a deeper connection to others through this meditation.
May it do the same for you.
