Loving-kindness meditation is an ancient practice that has been shown to improve our relationships, reduce stress, and even boost happiness. This article will guide you in practicing loving-kindness meditation.
Cultivation of loving-kindness is a significant aspect of mindfulness practice. The Pali word for loving-kindness is metta, which means acting with compassion toward all sentient beings (please remember to include yourself in this effort).
Find a Quiet Place to Practice LovingKindness Meditation
Sit comfortably in a way that allows you to be alert but relaxed. If you feel comfortable, close your eyes. If you prefer to leave them open, try focusing your eyes on something one or two feet in front of you, and relax your eyes. Take three slow, deep breaths, inhaling slowly through your nose and exhaling through your mouth. Notice the expansion of the chest and belly with the inhale and the release of the chest and belly with the exhale. Silently whisper to yourself: “May I dwell in an open heart. May I be free from suffering. May I be happy. May I be at peace.”
Breathe in Peace and Happiness
This practice will help you develop compassion for yourself and others. It’s easy to become self-critical when we’re stressed, angry, or upset. By focusing on our breath, we can take a moment to calm down before reacting to situations.
You can use this technique to focus on your own needs as well as those of others. As you breathe in, visualize yourself breathing in peace and happiness. As you breathe out, imagine sending loving-kindness to yourself and all beings.
Loving-Kindness Meditation
Once again, send yourself wishes for well-being. Silently whisper to yourself: “May I dwell in the heart. May I be free from suffering. May I be happy. May I be at peace.”
Try bringing to mind people whom you love or care for. Send them wishes for well-being, silently whispering to them, “May you dwell in the heart. May you be free from suffering. May you be happy. May you be at peace.”
Try bringing to mind your enemies or people toward whom you feel anger or hatred. Send them wishes for well-being, silently whispering to them, “May you dwell in the heart. May you be free from suffering. May you be happy. May you be at peace.”
Try bringing to mind this whole world in need of healing. Sending the whole world wishes for well-being, whisper to all beings and to the Earth, “May you dwell in the heart. May you be free from suffering. May you be happy. May you be at peace.”
Loving-Kindness and Compassion
Compassion involves feeling warmheartedness and closeness, an awareness of suffering, and a wish to alleviate the suffering.
“Love and compassion are necessities, not luxuries. Without them humanity cannot survive.”
Dalai Lama
It is estimated that 90% of our suffering – anxiety, depression, pain, physical illnesses—are stress related. Stress arises when overrate events around us as threatening or dangerous. Chronic activation of the stress response can lead to inflammation, which has been implicated in the development of anxiety, depression, heart disease, diabetes, cancer, burnout, dementia, and other forms of suffering.
When we practice loving-kindness and compassion meditation, we activate a warmhearted affection toward ourselves and others, reducing our perception of possible threats, and decreasing stress and its impact on our body and brain.
Sending You Loving-Kindness
May you dwell in an open heart. May you be free from suffering. May you be happy and at peace.”
I am sending you loving-kindness and warm wishes for wellbeing.