Today I want to talk about the practice of Loving-Kindness Meditation. This is a simple practice of thinking loving thoughts towards others, which has incredible benefits. This practice has shown to increase our own happiness, as well as feelings of love, joy, gratitude, self-acceptance and positive relations with others.
Start by practicing for 5 minutes at first, and then build up to 10, 15 minutes as your mind becomes more adapted to the process.
You can sit in your normal meditation pose with your eyes open or closed. For each minute, you are going to choose someone to think about using the list below. With the thought of the person in your mind you repeat the phrases “May [name] be safe, May [name] be happy, May [name] be healthy, May [name] live with ease”, until the minute is over. You then move on to the next person and think about them while repeating the phrases.
Examples of the people you can think about:
- A benefactor (someone who naturally inspires loving thoughts)
- Someone you know who is having a hard time
- A familiar face
- A difficult person
- All beings, everywhere
You can choose to think about the same set of people every time, or you can think of different people. Thinking of the same people may allow you to feel deeper feelings for those people.
For a more in-depth look into LKM, please see Sharon Salzburg’s video:
Have you be safe, may you be happy, may you be healthy, may you live with ease! Lots of light and love xx