Loving Kindness Meditation
Research has shown that practising the Loving Kindness meditation creates a relaxing effect; a feeling of well-being and increases positive emotions. It also helps in developing compassion, kindness, acceptance and love.
Plenty of reasons to give yourself such a gift. These are the steps I take when practising my Loving Kindness Meditation:
Sit comfortably on a cushion or chair with your back straight. Take three deep breaths, following the movement in your body as you do this. Quieten your inner thoughts as you breathe and let them float away.
Imagine yourself sitting in front of you. Say to yourself:
May I be well
May I be happy
May I be safe
May I be free from suffering
May I be at peace
Repeat these wishes for yourself three times slowly. Feel their ability to warm and open your heart.
Bring to mind someone who is close to you that you are fond of and repeat the five wishes to this person, three times.
May you be well
May you be happy
May you be safe
May you be free from suffering
May you be at peace
Imagine this person being touched by your well-wishes and feeling a sense of happiness and peace.
Next, bring to mind someone neutral you recognise but don’t really know. This could be someone you noticed in a shop or a neighbour you greet casually.
Repeat the five wishes to this person and imagine them receiving the full benefit. Their minds are at ease, as your words touch them.
Bring to mind someone who is suffering right now, whom you wish to support.
Repeat the exercise with the five wishes and imagine them receiving your love and encouragement. See how they benefit from this kindness.
Now imagine someone with whom you are struggling and have difficulty being in their company.
Do your best to include them in your well-wishes. Repeat the exercise with this person in mind, three times, and notice your heart opening towards them.
Finally spread these five well-wishes to all people and animals with whom you share your existence on this planet.
Start with your family and friends and then imagine everyone receiving this loving kindness. Feel the healing benefits spreading within yourself and across the world.
Place your hand on your heart, sit for a while and focus on your breathing, with a developing sense of gratitude, love and kindness within you.
Become aware of being present in your space. Feel the chair and ground beneath you.
When you are ready return to the room.
Take some time to reflect on this experience. You might want to write down your thoughts.
How was it to give yourself these five well-wishes and this gift of loving kindness? What feelings or sensations did you experience?
What was the experience like giving your loving kindness to the person that you are close to?
What feelings did you experience doing this with a neutral person you don’t know very well?
How did your feelings change towards the person with whom you are struggling when you gave them your well-wishes?
What was it like for you when you extended this loving kindness to all humanity?
Loving kindness meditation is a practise that cultivates and nurtures feelings of unconditional love and kindness towards yourself and others.
Studies have shown that it can help:
quieten the inner critic
decrease depression and anxiety
decrease pain and tension
increase overall life satisfaction
foster compassion for others
When I started writing this week’s blog, I was feeling very strung out with our house moving situation, with an oppressive feeling of being in limbo land.
I can honestly say that going through this process of putting the words down on paper and imagining myself completing each step has had a positive calming effect. I admit to being surprised at the speed of the change in my mental state.
I hope that you too find similar benefits if you choose to give this a try. I thoroughly recommend that you practise the Loving Kindness meditation on a regular basis.
Author of memoir ‘Wearing Red, One Woman’s Journey to Sanity’
Available at www.amazon.co.uk and www.browndogbooks.uk