Loving Kindness

Happy Mantra Monday!

Loving kindness is a meditation practice focused on cultivating unconditional compassion and love for oneself and others by repeating loving phrases, such as “May I be happy, safe, and healthy”. It involves directing these well-wishes toward oneself first and then others.

How-To

Prepare: Find a comfortable place to sit or lay down, close your eyes or soften your gaze, and focus on your breath. I also utilize this meditation when I’m swimming laps at the local YMCA!
Begin with Self (Self-Compassion): Start by offering phrases to yourself, such as “May I be safe,” “May I be happy,” “May I be healthy,” and “May I be at peace”.
Extend to Others: Gradually direct the same phrases toward others in widening circles:
1. A Loved One: Someone who brings you joy.
2. A Neutral Person: Someone you don’t know well, like a neighbor or your fitness instructor.
3. A Challenging Person: Someone with whom you have friction. If this doesn’t sit well with you on any given day, skip it! Start with yourself and those you love. Eventually you will have the capacity to extend it to those who challenge you.
4. All Beings: Extend the love to all creatures everywhere.

Phrases

There are many different types of phrases used in loving kindness meditation. Following is the one I use most often. Poke around the internet for more options or create a customized one that feels right for you!

May I be safe.

May I be healthy.

May I be happy.

May I be at peace.

May you be safe.

May you be healthy.

May you be happy.

May you be at peace.

Benefits

Following are few of the many benefits of a regular loving kindness mediation practice:

Increased Empathy: Boosts feelings of connection and reduces bias.
Reduced Negativity: Helps alleviate stress, anxiety, and depression.
Resilience: Promotes emotional resilience and prevents burnout.
Trauma Recovery: Reduces symptoms of long-term trauma.

What’s Next?

The next steps are up to you. I hope you give loving kindness meditation a go. If it doesn’t feel right, not to worry! Try again another day or tap into other activities that bring you peace and grounding.

You.

Do.

You.

RESOURCES

Meditation and Chanting: Timeless technology of ancient seers

Mindful Minute

Mindfulness-Based Stress Reduction

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