Loving-Kindness Meditation
This is a very important practice. It opens up your heart and brings you into the state of deepest Love toward yourself and the whole existence. That Love will be healing your wounds and defending you from all negative influences.
Also, after every regular meditation sitting, it is advisable to continue with the loving-kindness meditation.
Loving-kindness (Buddhist approach):
Just stay in your upright position and do this:
1. Move the center of your being into your Heart.[1] Repeat and feel the following loving-kindness phrases:
2. Think of someone for whom you have very warm and loving feelings. This can be a parent, friend, partner, sibling or even a pet.
Repeat and feel the same loving-kindness phrases toward that being:
3. Think of someone for whom you have neutral feelings. This can be an acquaintance, a neighbor, or even a person you know of from the media. Repeat and feel the same loving-kindness phrases from the previous steps for this person.
4. Think of someone for whom you have negative feelings. Repeat and feel the same loving-kindness phrases for this person as well.
5. Radiate loving kindness to all beings in the Existence. Repeat and feel the loving-kindness phrases for all beings.
Or, you can do this, more informal, practice of loving-kindness:
Imagine that a little child, or toddler, is approaching you. It’s smiling innocently at you, wobbling in its walking. It’s so cute, with bright, smiling eyes staring at you. The child is giggling with its sweet voice, telling you “I love you!” You are embracing it with warmth. How couldn’t you feel Love toward such an innocent being? Let loving kindness rush out from your Heart.
When you open your Heart, let Love fill you completely. Extend it also to yourself. Love yourself with your whole Heart! Feel that you deserve the deepest Joy and Happiness. After all, you have always been giving the best you could. You, as that child, need only to be happy. You only want to be happy in your life and you definitely deserve that! Love yourself, your body, and your whole being. Wish yourself all the best.
Love all parts of your being and personality, all traits, flaws, mistakes, and imperfections; love the body that has served you so dutifully your whole lifetime; love your life, your past, present and future, anything that comes to your mind.
Let Love amplify and expand to encompass all people around you. Love your family, your children, spouse, parents, friends, colleagues; love your job, your errands and annoying things; love your enemies, too; let Love pour out from your Heart toward all of them. Extend your Love to all humanity. Feel yourself as a part of it. Love your darling pets; love all animals, plants and all living beings. Love your Mother Earth, the entire Universe, the entire Existence. Feel the fact that countless beings exist within Creation, and all of them are trying to be happy in some way. Wish them all true happiness with your whole Heart.
This is Love and it is miraculous. It can potentially heal, harmonize and mature everything. Try not to expect any concrete result of this meditation, but simply love yourself and all beings around you. Something wonderful will surely happen, although you cannot know what it will be.
[1] The word “Heart” here does not refer to the physical heart itself, nor to the left-of-chest physical location of the heart, but to the “I-point” area, where people usually point at with their forefinger when speaking about themselves in the first-person singular. That area is like an invisible circle, two or three inches wide, touching the skin from the inside. This Heart is extremely important in our lives—it is considered the true center of our being, the seat of the soul, and the source of love and energy.
The Heart sends into reality one’s specific vibration frequency, which is the sum of one’s beliefs, emotions and other patterns. The Heart is the source of our individual reality, and it’s crucial to comprehend and appreciate its importance in our lives.
It is also vital to have harmony between the Heart and the Mind.
Also, after every regular meditation sitting, it is advisable to continue with the loving-kindness meditation.
Loving-kindness (Buddhist approach):
Just stay in your upright position and do this:
1. Move the center of your being into your Heart.[1] Repeat and feel the following loving-kindness phrases:
- May I be free from danger.
- May I be safe.
- May I be free of suffering.
- May I be happy.
- May I be healthy and strong.
- May I be at ease.
- May I be joyful.
2. Think of someone for whom you have very warm and loving feelings. This can be a parent, friend, partner, sibling or even a pet.
Repeat and feel the same loving-kindness phrases toward that being:
- May you be free from danger.
- May you be safe.
- May you be free of suffering.
- May you be happy.
- May you be healthy and strong.
- May you be at ease.
- May you be joyful.
3. Think of someone for whom you have neutral feelings. This can be an acquaintance, a neighbor, or even a person you know of from the media. Repeat and feel the same loving-kindness phrases from the previous steps for this person.
4. Think of someone for whom you have negative feelings. Repeat and feel the same loving-kindness phrases for this person as well.
5. Radiate loving kindness to all beings in the Existence. Repeat and feel the loving-kindness phrases for all beings.
Or, you can do this, more informal, practice of loving-kindness:
Imagine that a little child, or toddler, is approaching you. It’s smiling innocently at you, wobbling in its walking. It’s so cute, with bright, smiling eyes staring at you. The child is giggling with its sweet voice, telling you “I love you!” You are embracing it with warmth. How couldn’t you feel Love toward such an innocent being? Let loving kindness rush out from your Heart.
When you open your Heart, let Love fill you completely. Extend it also to yourself. Love yourself with your whole Heart! Feel that you deserve the deepest Joy and Happiness. After all, you have always been giving the best you could. You, as that child, need only to be happy. You only want to be happy in your life and you definitely deserve that! Love yourself, your body, and your whole being. Wish yourself all the best.
Love all parts of your being and personality, all traits, flaws, mistakes, and imperfections; love the body that has served you so dutifully your whole lifetime; love your life, your past, present and future, anything that comes to your mind.
Let Love amplify and expand to encompass all people around you. Love your family, your children, spouse, parents, friends, colleagues; love your job, your errands and annoying things; love your enemies, too; let Love pour out from your Heart toward all of them. Extend your Love to all humanity. Feel yourself as a part of it. Love your darling pets; love all animals, plants and all living beings. Love your Mother Earth, the entire Universe, the entire Existence. Feel the fact that countless beings exist within Creation, and all of them are trying to be happy in some way. Wish them all true happiness with your whole Heart.
This is Love and it is miraculous. It can potentially heal, harmonize and mature everything. Try not to expect any concrete result of this meditation, but simply love yourself and all beings around you. Something wonderful will surely happen, although you cannot know what it will be.
[1] The word “Heart” here does not refer to the physical heart itself, nor to the left-of-chest physical location of the heart, but to the “I-point” area, where people usually point at with their forefinger when speaking about themselves in the first-person singular. That area is like an invisible circle, two or three inches wide, touching the skin from the inside. This Heart is extremely important in our lives—it is considered the true center of our being, the seat of the soul, and the source of love and energy.
The Heart sends into reality one’s specific vibration frequency, which is the sum of one’s beliefs, emotions and other patterns. The Heart is the source of our individual reality, and it’s crucial to comprehend and appreciate its importance in our lives.
It is also vital to have harmony between the Heart and the Mind.
