Loving-kindness meditation.
Begin in a comfortable seated position,
So that you can focus on yourself.
As you first meditate,
And silently say the following,
May I be free from hostility,
Free from affliction,
Free from distress.
May I live happily.
Now focus on a respected,
Beloved person,
Such as a spiritual teacher,
And silently say the following,
While focusing on this person,
May they be free from hostility,
Free from affliction,
Free from distress.
May they live happily.
Focus on a dearly beloved,
Which could be a close family member or friend,
And silently say the following,
While focusing on this person,
May they be free from hostility,
Free from affliction,
Free from distress.
May they live happily.
Focus on a neutral person,
Somebody you know,
But have no special feelings toward,
And silently say the following,
While focusing on this person,
May they be free from hostility,
Free from affliction,
Free from distress.
May they live happily.
Focus on a hostile person,
Someone you are currently having difficulty with,
Or someone with whom you've had difficult relations with in the past,
And silently say the following,
While focusing on this person,
May they be free from hostility,
Free from affliction,
Free from distress.
May they live happily.
One of the main reasons for focusing on loving-kindness meditation is because if we begin to be more kind and loving toward all people,
We can start being kinder to ourselves.
This meditation is a step in the right direction to help all of us be more kind to all of humanity,
Including ourselves.
Namaste.
