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Loving-Kindness Meditation

Loving Kindness Meditation

For your Loving Kindness Meditation, set an intention for your happiness and that of all beings. I like this meditation because it helps to dissolve many negative feelings.

Find a comfortable place to be still.

Allow your eyes to close.

Silently repeat to yourself for a minute or so:

“May I live with ease, May I be happy, May I be free from pain.”

Then, think of a person whom you love, someone for whom you care and repeat silently for a minute or so:

“May you live with ease, May you be happy, May you be free from pain.”

Then, think of a person for whom you have no strong feelings, you neither strongly like nor strongly dislike this person, and repeat silently for a minute or so:

“May you live with ease, May you be happy, May you be free from pain.”

Then, think of a person whom you dislike or whom you feel hostility toward and repeat the same:

“May you live with ease, May you be happy, May you be free from pain.”

(This may be difficult for you, but continue repeating it until you no longer feel strong dislike for this person.)

Now, radiate this sentiment to all living beings:

“May all beings live with ease, May all beings be happy, May all beings be free from pain.”

Imagine reaching every living creature until you feel your interconnectedness with them.

At the end of every yoga class I close with a very brief incantation that is based on this meditation. It is also the sign-off at the end of every email newsletter I send. This is something you can use a mantra at any time of the day:

“May you be filled with loving kindness.

May you be well.

May you be at peace and at ease.”

 

Namaste