Loving Kindness Meditation is a practice in self love, empathy, understanding and acceptance. It gives us the opportunity to show up and be appreciative of ourselves and of others.
There are many ways to practice, many phrases you can use. Below I've included a script for two ways to practice this meditation. It can take anywhere from five to 20 minutes depending on what you need.
So find a quiet spot, get comfy, and enjoy :)
Loving Kindness Meditation For Self
- Choose a comfortable position where you can sit with your back straight and eyes closed.
- Repeat the words to yourself in silence, and complete awareness –
- “May I be peaceful"
- “May I be happy"
- 'May I be healthy"
- “May I be safe.”
- Pause for a while to contemplate what the words truly mean and try to gauge how they are making you feel inside.
- Take your own time to do this and remember that there is nothing right or wrong here.
- After you finish repeating the words, end your practice by saying –
- "May I and everyone else be peaceful"
- "May I and everyone else be happy."
- "May I and everyone else be healthy."
- "May I and everyone else be safe.’
Loving Kindness Meditation For Others and Self
- Choose a comfortable place with minimum distractions where you can practice this meditation.
- With eyes closed, back straight, and the mind aligned to the present, think of
- someone you love
- someone you don’t like
- a stranger
- a group of people
- Keeping all of them in mind, repeat the following words to yourself in silence and complete awareness –
- ‘May you be happy.’
- ‘May you be safe.’
- ‘ May you be healthy.’
- ‘May you be at peace.’
- Take as much time as you need to repeat the words. You only have to make sure that you say them after realizing what they mean and feeling them from inside.
- Once you have finished repeating the words, end the session by saying,
- ‘May you and I be happy,’
- ‘May you and I be safe,’
- ‘May you and I be healthy,’
- ‘May you and I be at peace.’