Loving-Kindness Meditation
Asymmetric Burlap Earring in Sterling Silver: Gabrielle Jewelry
Photography: Jillian Clark
Words by:
Charman Driver
Ten years ago, I participated in my first mindfulness-based stress reduction program. Before then, I was mired in the belief that developing mindfulness through meditation meant sitting in a dark room, Iotus-style and chanting “OOOMMM”.
What I learned is that meditation has a variety of techniques that result in paying attention, in a non-judgmental way, with the purpose of bringing awareness to the present moment. I read and practiced many techniques but I was consistently drawn to the popular Loving-Kindness Meditation. For one, its simple practice of sending well wishes to yourself and others was instantly appealing. Second, it’s easy to do anywhere and at any time. You don’t have to separate meditation from your life. Lastly, its effortlessness facilitates routine and practice.
Loving-kindness meditation starts with yourself. If you don’t show love and kindness to yourself, how can you truthfully love another? Loving yourself is vital to maintaining strength and motivation to devote to others. I have found with regular practice, loving-kindness has brought about an inner peace. Try it for a week and let me know how it goes.
Repeat these phrases at any moment of the day to transform everyday situations into benevolence towards yourself and others. This is only a suggestion, please feel free to make up your own phrases for practice.
First, inhale in the nose and exhale out of the nose a few times to relax.
Send loving-kindness to yourself first:
may I be happy
may I be healthy
may I be peaceful
may I be safe
all is well
Send loving-kindness to a teacher or mentor:
may [name] be happy
may [name] be healthy
may [name] be peaceful
may [name] be safe
all is well
Send loving-kindness to a family member or friend:
may [name] be happy
may [name] be healthy
may [name] be peaceful
may [name] be safe
all is well
Repeat the above to a neutral person (colleague, store clerk, homeless person).
Repeat the above to a difficult person in your life.
Repeat the above to all beings (people, animals, plants).
At the end of the practice, let go of the focus on others and bring the attention back to yourself. Continue to breathe and notice how you feel.