Developing Kindness to our Self and Others
by Practicing the Loving-Kindness Meditation
Shifting Beliefs to be more Calm, Centered, and Happy
What is Loving-Kindness Meditation?
Loving-Kindness meditation focuses on developing feelings of goodwill, calmness, and kindness towards others and yourself. Jack Kornfield states, “With each recitation of the phrases, we are expressing an intention, planting the seeds of loving wishes over and over in our heart. With a loving heart as the background, all that we attempt, all that we encounter will open and flow easily.” Loving-Kindness Meditation creates positive feelings that foster being calm, centered, and creative.
Start by sitting in a comfortable location, bring yourself into the present moment with three gentle breaths, relax any tension you are feeling in your body. Continue breathing gently and repeat to yourself the Loving-Kindness Meditation. When you are finished, just sit quietly for a few moments and allow yourself to have gratitude for the practice.
Repeat the following:
I send loving-kindness to myself.
May I be free from sadness and worry.
May I be free from anger.
May I be free from stress.
May I be filled with loving-kindness.
May I be clam and centered.
May I be happy.
I send this loving-kindness out.
I send loving-kindness to ___________ (children, spouse, and friend).
May they be free from sadness and worry.
May they be free from anger.
May they be free from stress.
May they be filled with loving-kindness.
May they be clam and centered.
May they be happy.
I send this loving-kindness out.
I send loving-kindness to _____________ (challenge/ difficulty)
May it/ they be free from sadness and worry.
May it/ they be free from anger.
May it/ they be free from stress/ difficulty.
May it/ they be filled with loving-kindness.
May it/ they be calm and at centered.
May it/ they be happy and ____________.
I send this loving-kindness out.
May all living things in the universe be free from sadness and worry.
May all living things human, animal, and plant be free from anger and stress.
May they be calm and centered. May they be happy.
I send this loving-kindness out.
I open my heart and accept loving-kindness from every being in return.
I let that loving-kindness into my heart.
I share the benefits of this loving-kindness meditation with everyone.
With Gratitude I know this Loving-Kindness Meditation is a practice and is perfect for this present moment.