LOVING KINDNESS MEDITATION

Find a quiet place to sit and connect your heart to basic goodness and love….

1. Bring to mind a time when you were happy. Recall the place and the people around you. Let the happiness that you felt then be renewed in your heart. Let it fill you completely. Now speak or repeat in mind: “May I be happy; may I be healthy; may I live in peace.” Rest within this feeling for a few moments.

2. Bring to mind someone who is dear to you. Visualize his or her face. Recall a time when you were happy together. Let loving kindness fill your heart and be extended to this person. Now speak or repeat in mind: “May you be happy; may you be healthy; may you live in peace.” Rest within this feeling for a few moments.

3. Bring to mind a person (it may be the same person as in #3) with whom you experienced a difficult situation that momentarily disrupted the relationship between you and this person. Recognize the humanity and the spiritual essence of this person. Let loving kindness fill your heart. Speak or repeat in mind: “May you be happy; may you be healthy; may you live in peace.” Rest within this feeling for a few moments.

4. Radiate loving kindness to all beings, especially those who are suffering from mental or physical illness. Speak or repeat in mind: “May everyone, everywhere, be happy, healthy and may they live in peace.” Rest in silence for a few moments.