Lovingkindness Meditation

Meditation is extremely beneficial for overall physical, psychological, emotional, and spiritual health. My favorite meditation is called the lovingkindness meditation. I find it particularly comforting in challenging times because of the focus on compassion and connection.

Lovingkindness Meditation

Please pause, take a few deep breaths, and consider how you are feeling at this moment. Then, please repeat the following phrases:

May I have peace

May I be kind and forgiving to myself and others

May I be happy

May I be healthy 

May I have love

Now, take a few deep breaths  and please bring to mind a person you love unconditionally.

Then, please repeat the following phrases as if you were looking directly at this person.

May you have peace

May you be kind and forgiving to yourself and others

May you be happy

May you be healthy 

May you have love

Now, take a few deep breaths and please bring to mind a neutral person. This is a person that does not bring up strong feelings. Perhaps this is a cashier or waiter.

Then, please repeat the following phrases as if you were looking directly at this person.

May you have peace

May you be kind and forgiving to yourself and others

May you be happy

May you be healthy 

May you have love

Now, take a few deep breaths and please bring to mind a person that you are struggling with. Perhaps a person where there is conflict, fear, or resentment.

Then, please repeat the following phrases as if you were looking directly at this person.

May you have peace

May you be kind and forgiving to yourself and others

May you be happy

May you be healthy 

May you have love

Now consider the entirety of the world. Take a few deep breaths and repeat the following phrases.

May we all have peace

May we all be kind and forgiving to yourself and others

May we all be happy

May we all be healthy 

May we all have love

You may want to repeat these phrases along with some deep breathing throughout your day or any day that you feel you need a little love and compassion.

Love.

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