Loving-Kindness Meditation
Goal
The goal of loving-kindness meditation is to cultivate compassion to ourselves and others. Loving-kindness meditation has four “healing“ elements: intention, attention, emotion and connection. “Boosting“ our intention (“may everyone be happy”) gives energy and meaning to our lives. The focused attention during the exercise calms our mind (“repeatedly return to the sentences”). The positive emotions which emerge contribute to our happiness and the connection we experience in silence creates a feeling of calmness and safety (feeling less alone, less scared).
Introduction
Loving-kindness means tender and benevolent affection. It is the wish that all beings (you and others) may be happy and that good things may come their way. Loving-kindness meditation teaches us to be a better friend to ourselves. It is a way to increase compassion. Loving-kindness meditation is a form of single-focus meditation. Just as the breath is used as a focal point in the seated mediation, compassionate phrases in loving-kindness meditation are the focus of our attention. Each and every time our mind starts wandering, we take notice of this and return to these phases.
Step 1: Sit
Sit in a comfortable position with your back upright. Close your eyes and bring your attention towards your breath. Remind yourself that every living being wishes to live in peace and happiness. Connect yourself deeply to this desire: “Just as all beings desire to be happy and free from suffering, I am entitled to the same happiness and freedom from suffering”. If you wish, you may take a moment to feel what kind of emotions this intention stirs up within you.
Step 2: Repeat
Repeat the following phrases in silence and serenity:
May I be peaceful
May I be healthy
May I be happy
Step 3: Take a moment
Take a moment to truly and meaningfully comprehend the meaning of each phrase. If necessary, repeat a certain phrase more than once to create more clarity. You may also choose a single word and repeat this to yourself. It is important that you devote yourself to the wishing-part of the exercise: that you truly wish these things for yourself. In other words, it is about the intention, not about the results.
Step 4: Mind wandering
If you notice that your mind starts wandering, simply return your attention to the phrases. Don’t be harsh on yourself, it is normal to get distracted.
Step 5: Reflective silence
Before you finish the exercise, you may also repeat the following phrases in reflective silence:
May I and all other beings be peaceful
May I and all other beings be healthy
May I and all other beings be happy