Lovingkindness

This meditation technique is oriented to allowing unconditional love within you and towards other people as well. It reduces the discord of judgment and condemnation, and increases the sense of compassion, connection, and open-heartedness. You will radiate a sense of peace, love, happiness, and comfort to all around you. If you are upset or angry, this technique is calming. 

Wish good things for yourself and other people (and animals, the planet, etc). 

1. Sit in any comfortable meditation posture. 

2. Allow your mind and body to settle. 

3. Now begin to do the recitations.

Loveingkindness for yourself.

1.  May I be safe and protected.

2.  May I be peaceful and happy.

3.  May I be healthy and strong.

4.  May I experience well being.

Continue reciting this for as long as you wish, bringing up feelings of really wishing these things for yourself. 

If you wish, you can end the technique here; or you can continue by offering lovingkindness to a friend. 

Lovingkindness for a friend.

1.  May he or she be safe and protected.

2.  May he or she be peaceful and happy.

3.  May he or she be healthy and strong.

4.  May he or she experience well being. 

Continue reciting this for as long as you wish. Feel into the warmth & compassion within, in wishing your friend well.

If you wish, you can end the technique here; or you can continue by by offering lovingkindness to a loved one.

Lovingkindness for a loved one.

1.  May he or she be safe and protected.

2.  May he or she be peaceful and happy.

3.  May he or she be healthy and strong.

4.  May he or she experience well being. 

Continue reciting this for as long as you wish.

When you are finished, offer to all that is the love, compassion, friendliness, and openness within.

This technique can also be done when going about any other activity. 

The intention is simply to radiate love, joy, and happiness. 

As your practice of lovingkindness becomes strong, you can also bring to mind those which may be experienced as more difficult or challenging, and offer them the boundlessness within as well. This is considered to be an advanced version of the practice, only to be done once your momentum of lovingkindness is so strong that the offerings for difficult persons will not fill you with negative thoughts and emotions.