Loving-Kindness Meditation
Written by Laura Walton, LMFT
A Loving-Kindness meditation is a meditation on unconditional love without any expectations of receiving anything in return. A Loving-Kindness meditation is a direction of thoughts of care, concern, and love towards oneself and others.
Begin by finding a comfortable position – you can sit comfortably or lie down. You can even practice this meditation when driving, sitting in a meeting, waiting in the hospital, or in any other potentially stressful situation.
First bring your attention to yourself. Silently repeat the following words, with the intention of loving-kindness being sent to yourself:
May I be safe
May I be healthy
May I be happy
May I live with ease
Next bring your attention to someone you deeply love. Silently repeat the following words, with the intention of loving-kindness being sent to the person you love:
May I be safe
May I be healthy
May I be happy
May I live with ease
Next bring your attention to someone to whom you feel neutral – you neither particularly like or dislike this person. Silently repeat the following words, with the intention of loving-kindness being sent to this neutral person:
May I be safe
May I be healthy
May I be happy
May I live with ease
Finally bring your attention to someone with whom you have a lot of conflict, or to someone who you do not like. Silently repeat the following words, with the intention of loving-kindness being sent to this difficult person:
May you be safe
May you be healthy
May you be happy
May you live with ease
Take a breath. Inhale, and exhale.
Now mindfully notice your reactions to this meditation. Try not to judge or change anything you are noticing. Just simply notice your thoughts and emotions as they are. Notice any reactions that you may have had to this meditation in general, or to various people to whom you may have directed your meditation. This is the practice of mindfulness.