This meditation, developed out of a yogic practice, is now in wide use all around the globe including in education and the mental health field where it is used as a tool for self-compassion, gratitude, and empathy.
With regular use, this meditation can promote stress reduction, increase compassion, and in “high-use” situations has been shown to positively affect the body’s physiology including reducing inflammation (see the Kripalu reference at the bottom of the article).
In loving-kindness, the invitation is to send well wishes to oneself (who is in distress), as well as the other (who we feel distress toward). This isn’t meant to suppress the feelings as they arise, but instead it can be thought of as a soothing balm, something gently placed on a wound for healing.
The Kripalu Center for Yoga and Wellness
This is a short and simple meditation that can be done in 5 minutes, and is easy to memorize. This script is an adaptation of one used by LETTS (https://letss.org.au/images/Gratitude-Card-document.pdf), but despite its wide usage, the meditation itself doesn’t vary much given its inherent simplicity.
Begin by getting yourself comfortable. Allow yourself to switch from your usual mode of doing to nondoing, to simply being. Connect with your body and bring your attention to your breathing.
Commit to being present with each breath. If distracting thoughts arise acknowledge and dismiss them without becoming involved and return to the practice.
Bring to mind a person or a pet for whom you are happy to see and have deep feelings of love. Imagine or sense this person or pet, noticing the feelings you have for them arise in your body. It may be a smile that spreads across your face or a warmth in your body. Whatever it is, allow it to be felt.
Let go of this person or pet and continue to keep in awareness the feelings that have arisen. See if you can offer loving kindness to yourself through those feelings and by letting these words become your words:
May I be safe
May I be happy
May I be healthy
May I live in peace
May my heart be filled with love and kindness.
Notice the feelings and sensations that arise and let them be. Now try offering loving kindness to someone who supports you. Bring that person to mind and let these words become your words:
May you be safe
May you be happy
May you be healthy
May you live in peace
May your heart be filled with love and kindness.
Notice the feelings and sensations that arise and let them be. Once feelings for a loved one flow easily, turn your attention to someone you have difficulty with. It is best not to start with the most difficult person, but someone who brings up feelings of slight annoyance or irritation. See if you can let these words become your words as you keep this person in awareness.
May you be safe
May you be happy
May you be healthy
May you live in peace
May your heart be filled with love and kindness.
Now bring to mind the broader community of which you are a part. Imagine your family, your colleagues, your neighbors: fan out your attention until you include yourself in this offering of lovingkindness as you let these words become your words:
May we be safe
May we be happy
May we be healthy
May we live in peace
May our hearts be filled with love and kindness.
Notice the sensations and feelings that arise within you. Sit with them for a few moments until you are ready to end the practice.
Header photo by Fethi Bouhaouchine on Unsplash
https://letss.org.au/images/Loving_Kindness_Meditation_Worksheet_edited.pdf