June 29, 2012
Loving-Kindness Meditation
We have been practicing a metta (loving-kindness) meditation in classes this past week, and many of you have asked for the instructions, so here it is. Enjoy!
Loving-Kindness Meditation
May I be filled with loving-kindness.
May I be safe from inner and outer dangers.
May I be well in body and mind.
May I be at ease and happy.
May you be filled with loving-kindness.
May you be safe from inner and outer dangers.
May you be well in body and mind.
May you be at ease and happy.
1.) Recite the first four lines either aloud, or silently to yourself. Repeat until you believe it, and you are filled with loving-kindness.
2.) Using your mind’s eye, visualize someone that you love, a beloved, and imagine them smiling joyfully. Recite the last four lines either aloud, or silently to yourself, sending loving-kindness to them.
3.) Now visualize a neutral person in your life. Someone that you may see regularly (perhaps at the grocery store, gym, or at work), but you would not normally feel loving-kindness for. Recite the last four lines either aloud, or silently to yourself, sending loving-kindness to them.
4.) Lastly, visualize someone in your life with whom you have difficulty with or someone who is a challenge for you. Recite the last four lines either aloud, or silently to yourself, also sending loving-kindness to them.
This meditation may be practiced at any place, at any time. Become intimate with it, and practice intentionally, making the world a better place with loving-kindness.
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