Loving Kindness Meditation

Giving to others helps us feel more connected and compassionate toward one another. But, it’s a big world out there, and we cannot personally interact with everyone who needs more compassion. So, how can we continue to increase and cultivate compassion in ourselves and others, especially to those that we do not meet in person?

With a foundation in the Buddhist tradition, Loving Kindness Meditation is a practice to harness feelings of pure unconditional love toward ourselves first, and then toward others. Have you tried this practice? Here is the abbreviated version, adapted from The Center for Contemplative Mind in Society:

Get comfortable.
Take a few deep breaths.
Focus on the area surrounding your heart, while continuing to breathe and saying or thinking the following traditional words, or words that most resonate with you.

“May I be free from inner and outer harm and danger. May I be safe and protected.
May I be free of mental suffering or distress.
May I be happy.
May I be free of physical pain and suffering.
May I be healthy and strong.
May I be able to live in this world happily, peacefully, joyfully, with ease.”

Photo by Roman Kraft on Unsplash

As you continue the practice, replace the word “I” with the name of someone who you love, then with someone who is more difficult for you to love, and then to “all beings.” Hold the image of that person or beings in your mind as you are practicing this act of compassion. Practice daily or whenever you feel the need or desire.

​Reference: http://www.contemplativemind.org/practices/tree/loving-kindness