With everything going on in the world, today seems like a good day for a compassion-based loving kindness meditation. If the suggested phrases don’t work for you, please feel free to substitute your own.
Body Position
Close your eyes. Sit comfortably with your feet flat on the floor and your spine straight, hands on your lap, palms up. Relax your whole body and bring your awareness inward. Without straining or concentrating, gently follow the instructions below.
Take a deep breath in, and breathe out.
1. Loving Kindness (Self)
Keeping your eyes closed, repeat silently 5 times:
May I be happy. May I be healthy. May I be safe. May I be free from suffering.
2. Loving Kindness (Relative/Friend)
Take a deep breath in, and breathe out.
Think of a cherished friend or relative, someone who inspires warm feelings. Repeat the following phrases, silently, 5 times:
May you be happy. May you be healthy. May you be safe. May you be free from suffering.
3. Loving Kindness (Neutral Person)
Take a deep breath in, and breathe out.
Bring to mind someone who brings to mind neutral feelings. It could be a neighbor, a barista, someone you see often but don’t know at all. Repeat the phrases below, silently, 5 times:
May you be happy. May you be healthy. May you be safe. May you be free from suffering.
4. Loving Kindness (All Living Beings)
Take a deep breath in, and breathe out. Expand your awareness to include everyone, globally, especially those you suspect are in deep pain. Repeat the phrases below, silently, 5 times.
May we all be happy. May we all be healthy. May we all be safe. May we all be free from suffering.
Take a deep breath in, breathe out. Another deep breath in and out.
When you’re ready, open your eyes.
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