June 7, 2021

LovingKindness Meditation

Sit down comfortably, close your eyes and relax. Start by repeating this phrase to yourself:
May I Be Safe, May I Be Happy, May I Be Healthy, May I Live with Ease. Repeat this phrase, while pausing for a moment between each repetition.

Next, think about someone who you know and who has been kind to you. Picture that person, say their name and offer phrases of lovingkindness to that person. May You Be Safe, May You Be Happy, May You Be Healthy, May You Live With Ease.

Don't stress if you find your attention wandering, just gently bring your attention back to these phrases.

Next, think of someone who is having a difficult time right now. Picture them, say their name to yourself, and again, offer the phrases of lovingkindness: May You Be Safe, May You Be Happy, May You Be Healthy, May You Live With Ease.

Call to mind someone who you encounter, and might take for granted. For example, a neighbour, a checkout person at the supermarket, someone you see when you walk around your office. Picture that person, and wish them well. May You Be Safe, May You Be Happy, May You Be Healthy, May You Live With Ease.

Finally, think of someone you find difficult, or have trouble getting on with. Recognise that they want to be happy just as you do. And are vulnerable to pain and suffering, just as you are. Send Them LovingKindness too. May You Be Safe, May You Be Happy, May You Be Healthy, May You Live With Ease.

Open your eyes when you are ready. When you are finished with this exercise, see if you can cultivate a mindset of lovingkindness, as you go about your day.