Courtesy of johnoc.rm
Loving-Kindness Meditation was taught to me a number of years ago when I studied mindfulness. I also heard about this kind of meditation whilst on my Vipassana retreat, known as Metta (filling your mind and body with thoughts and feelings of goodwill towards yourself and for all others).
In my daily Vipassana meditation practice, I end the session with a Loving-Kindness meditation directed towards myself and my loved ones.
The purpose of this meditation is to use words, images, and feelings to express an intent of loving-kindness. It is about planting the seeds of loving wishes to yourself, loved ones, and towards those that present a challenge.
Radiate warm feelings and an open heart towards yourself, and say these phrases slowly and gently:
Inwardly to yourself –
May I be happy.
May I be peaceful.
May I be liberated.
May I be filled with loving kindness.
Think of a person who has been kind and loving towards you. Open up your heart and radiate warm feelings towards that person.
Then towards others, you would say –
May you be happy.
May you be peaceful
May you be liberated.
May you be filled with loving kindness.
Think of a neutral person or an acquaintance such as a neighbour or salesperson. Radiate loving kindness towards that person, and repeat the phrases above.
Think of a person you’re experiencing conflict with and send out loving kindness to that person. Work with the conflicting relationships last.
Repeat the phrases above and feel the loving-kindness in your heart, firstly starting off with yourself. If negative feelings come up, know that you are human and simply observe those feelings. Don’t get caught up in the emotions and be kind to yourself. Once you feel this loving-kindness towards yourself, direct the loving-kindness towards others.
You can also choose to start off with the intention of reciting loving-kindness to others then to yourself. As long as you open your heart to love and set the strong intent and wish.
Finally, you can make up your own phrases that resonate with you and your life. You don’t need to use the phrases mentioned above. These are merely phrases that others have used.
May you be Happy!