Cultivating Self-Compassion: A Guide to Loving-Kindness Meditation
This form of meditation is also known as Metta meditation, a Pali word that means goodwill, benevolence, and loving-kindness.
How To Begin The Practice:
Find a quiet and comfortable place: Begin by finding a quiet place where you won't be disturbed. Sit comfortably, either on a chair or on the floor, with your back straight but not stiff.
Close your eyes and take deep breaths: Close your eyes and take a few deep breaths. Try to let go of any thoughts or worries that may be on your mind.
Visualize someone you love: Think of a person you have deep feelings of love for. Visualize their face and their presence. This could be a family member, a close friend, or even a pet.
Send them love and kindness: Silently repeat phrases of goodwill towards them. This could be something like, "May you be happy. May you be healthy. May you be safe. May you live with ease."
Visualize yourself: Now, visualize yourself. Try to generate the same feelings of love and kindness towards yourself. Repeat the same phrases: "May I be happy. May I be healthy. May I be safe. May I live with ease."
Expand your circle: Gradually extend this circle of love and kindness to others. It could be to other loved ones, neutral people in your life, and even people with whom you have conflict.
Send love and kindness to all beings: Finally, try to extend these feelings of love and kindness to all beings everywhere, without distinction. "May all beings be happy. May all beings be healthy. May all beings be safe. May all beings live with ease."
Return to your day: Slowly bring your awareness back to the room. Wiggle your fingers and toes, and when you're ready, open your eyes.
*Note: Like any form of meditation, this takes practice. Don't worry if you find your mind wandering. Gently bring it back to the phrases of loving-kindness. With time, you'll find it easier to generate these feelings of love and kindness.
