Loving Kindness meditation, also known as Metta as it is called in the Pali language can be done for yourself, others or all beings. Loving Kindness meditation can uplift your mood and also quiet your inner critic. It helps us increase our capacity for empathy. Loving-kindness is unconditional love. The Loving Kindness Meditation includes a mantra or variations of these phrases:
May you be safe.
May you be happy.
May you be healthy.
May you live with ease.
Love helps us create positivity in the world. Getting connected to our heart with loving kindness will help us experience love and give love. After repeating the phrases above several times, sense the quality of love in your heart. Experience both love for yourself and for others. You may use these words in a seated meditation, initially focusing on your breath then bringing someone special in your life to mind. Repeating the phrases:
May you be safe.
May you be happy.
May you be healthy.
May you live with ease.
To develop loving kindness for ourselves, begin to send love energy to your heart and repeat these phrases:
May I be safe.
May I be happy.
May I be healthy.
May I live with ease.
As we begin the weekend, see how you can carry on the feeling of loving kindness towards yourself and others. Today, take time to reflect on your loving kindness meditation and how you felt. You may find it helpful to write down how you feel in a journal or on a piece of paper. Or simply write down the words “Loving Kindness” as reminder to yourself.
May you be safe, happy, healthy, and live with ease.