Practising Loving Kindness
Listening to the news, about the various wars raging in our world and now here - the combat that is taking place between warring politicians all vying for electoral power, I am left feeling discombobulated and distressed. And I strongly wish that there could be more loving kindness disseminated amongst us all – sprinkled like fairy dust.
And so I am writing this week to suggest that you give yourself the gift of practising the Loving Kindness meditation, to help offer yourself comfort and to spread the ripples out into the world.
Research has shown that practising this particular meditation creates a relaxing effect; a feeling of well-being and increases positive emotions. It also helps in developing compassion, kindness, acceptance and love.
These are the steps you can take to create these effects:
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.
1. Focus on yourself.
Send loving energy to yourself by mentally repeating the following phrases:
May I be happy and peaceful
May my body be healthy and strong
May I be safe and protected
May I live with ease and joy.
Repeat these wishes for yourself and feel their ability to warm and open your heart.
2. Focus on someone who is close to you that you love very much and mentally repeat the four wishes to this person:
May you be happy and peaceful
May your body be healthy and strong
May you be safe and protected
May you live with ease and joy.
Imagine this person being touched by your well-wishes and feeling a sense of happiness and peace.
3. Focus on an acquaintance – someone you know but not very well.
Think of something you appreciate about this person and mentally repeat the same four wishes from no 2, to this person.
Imagine them receiving the full benefit. Their minds are at ease, as your words touch them.
4. Focus on someone who is suffering right now, whom you wish to support. Mentally repeat the exercise with the four wishes.
Imagine them receiving your love and encouragement. See how they benefit from this kindness.
5. Focus on someone with whom you are struggling and have difficulty being in their company. Think of one positive quality of this person if you can.
With this person in mind, mentally repeat the exercise with the four wishes.
Imagine them receiving your support and notice your heart opening towards them.
6. Focus on all beings with whom you share your existence on this planet.
Starting with your family and friends, mentally repeat the four wishes and then imagine everyone receiving this loving kindness.
Feel the healing benefits spreading within yourself and across the world.
7. Place your hand on your heart, sit for a while and focus on your breathing.
Notice a sense of gratitude, love and kindness developing within you.
Slowly become aware of being present and 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 four 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 an acquaintance, 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:
build self esteem
develop compassion for yourself and others
quieten the inner critic
decrease depression and anxiety
decrease pain and tension
increase overall life satisfaction
I can honestly say that going through this process of putting the words down on paper and mentally 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.
Let us all do our best to be the change we want to see in the world.
Author of memoir ‘Wearing Red, One Woman’s Journey to Sanity’
Available at www.browndogbooks.uk (paperback)and www.amazon.co.uk (e-book)