Loving-Kindness Meditation

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Loving-Kindness Meditation

I’ve been practicing this really simple meditation in the morning and it’s really making the start to my day more positive and motivated as I go forward through my day. It’s good to set intentions first thing in the morning so your day is focused.

Metta 

  • Find a place where you won’t be interrupted. Or maybe even somewhere in nature.
  • Find a comfortable position and posture. You can sit or even lay down, just be comfortable and try and keep your back straight.
  • You – Think of a moment when you felt great joy and happiness in your life. Focus on that feeling and say to yourself: “May I be happy.” – “May I be healthy” – “May I live with ease.” … Give at least 2 minutes to each sentence before you move on to the next. Focus on your body. Feel how you relax and open and your senses open.
  • A good friend or loved one – Remember a happy moment you had together. Imagine them in a happy mood. Focus on that person and say to yourself: “May _ be happy.” – “May _ be healthy” – “May _ live with ease.” … Pause and reflect for at least 2 minutes after each sentence before moving to the next.
  • Think of an acquiescence or someone you don’t know well –  The coffee guy, a Facebook friend, or the lady that checks you out at the grocery store. Imagine them in a good mood. Focus on that person and say to yourself: “May _ be happy.” – “May _ be healthy” – “May _ live with ease.” … Pause and reflect for at least 2 minutes after each sentence before moving to the next.
  • Think of a difficult person – Someone who’s hurt you or made your life difficult. Or someone who’s made someone else’s life difficult or hard. Imagine them making life better for others. Focus on that person and say to yourself: “May _ be happy.” – “May _ be healthy” – “May _ live with ease.” … Pause and reflect for at least 2 minutes after each sentence before moving to the next.
  • Now think of the world – People across the sea, people in another state, people near and far. Imagine them in a happy mood. Focus on humanity and say to yourself: “May the world be happy.” – “May the world be healthy” – “May the world live with ease.” … Pause and reflect for at least 2 minutes after each sentence before moving to the next.
  • Now imagine yourself wandering through this new world everyone’s smiling, happy and living healthy and with peace. … Pause and reflect for at least 2 minutes after each sentence. Then slowly allow yourself to release from the meditation. 

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