Loving Kindness Meditation
"Radiate boundless love towards the entire world — above, below, and across — unhindered, without ill will, without enmity." Buddha
When our mind is afflicted our heart contracts. In this state of contraction we are reactive, defensive and without the clarity and calmness to find creative solutions to the daily inevitable challenges of life.
The expansive nature of loving kindness practices, encourage us to slowly open our hearts gently and to begin to extend compassion and kindness to all beings, without exception. The Buddha saw loving kindness as a powerful force for transformation, both for ourselves and for the world around us.
Loving kindness meditation, also known as "metta" meditation, is a powerful practice for cultivating compassion and kindness towards ourselves and others. This practice is rooted in the Buddhist tradition and has been taught by many of my influential teachers such as Thich Nhat Hanh and Jack Kornfield.
Thich Nhat Hanh described loving kindness as "the intention and capacity to offer joy and happiness." This practice helps us to cultivate a deep sense of empathy and connection with all beings, including ourselves, our loved ones, and even those we may perceive as enemies.
Jack in his teachings, emphasizes the importance of this practice, stating that "loving kindness is not just a practice, it's a way of life." By cultivating loving kindness, we can transform our relationships with others and create a more compassionate world.
To practice loving kindness meditation you may try this any time and anywhere. Normally I would meditate seated comfortably but for this particular practice I like to lie down in the afternoon to pause and re-align throughout the day.
1. Begin by either laying down or sitting in a comfortable position with your eyes closed. Take a few deep breaths to center yourself and bring your attention to the present moment.
2. Choose a phrase or mantra that resonates with you, such as "May I be happy, may I be healthy, may I be safe, may I be peaceful." Repeat this phrase silently to yourself.
3. Visualize someone you love and extend the same phrase to them. See them surrounded by love and light.
4. Expand your circle of compassion by extending the same phrase to someone you may have difficulty with, such as a difficult coworker or family member. See them surrounded by love and light.
5. Finally, extend the same phrase to all beings, including animals, plants, and the earth itself. See all beings surrounded by love and light.
6. Take a few moments to sit in silence and notice how you feel. Take a deep breath and slowly open your eyes.
By practicing loving kindness meditation regularly, we can cultivate a deep sense of empathy, compassion, and connection with all beings. This practice can help us to transform our relationships with others and create a more compassionate and loving world.