Loving – Kindness is a meditation practice also called Metta Bhavana in the language of Pali. It is an important part of vipassana or insight meditation from the Buddhist tradition.
After settling into a comfortable seated position, breathe deeply and consciously for three to ten breaths.
Once you are quiet, bring a person you loved dearly from your childhood into your mind. It can be a parent, grandparent or aunt- what is important is it is someone who loved you very much. Imagine their face, remember a moment in time when there was no doubt how much they cared and loved you and embrace them warmly.
Tell them “May you be happy, May you be peaceful, May you be free of suffering.”
Then, imagine someone you feel neutral about (maybe a co-worker or acquaintance) and place them in your mind. Tell them the same thing.
Then, imagine someone you are having trouble or issues with, someone who irritates you or is combative. Place them in your mind and heart and tell them the same thing.
And lastly, place yourself in the center of a loving imaginary circle or look into a mirror and tell yourself, ” May I be happy, May I be peaceful, May I be free of suffering.”
This is a brief introduction to a time honored and positive, healing meditation that works.
You can even say it under your breath to remove anxiety, frustration, anger or disappointment.
MAY YOU BE HAPPY. MAY YOU BE PEACEFUL. MAY YOU BE FREE OF SUFFERING!