Sunday, February 15, 2015

I Wish You Peace: A Simple LovingKindness Meditation

Luigi Diamanti for

Basically, this is how lovingkindness meditation works:

First, you send compassion to yourself.

May I be happy. May I be well. May I be free from harm.

Then you think of someone you love.

May you be happy. May you be well. May you be free from harm.

Then you picture someone neutral, perhaps a neighbor or a local shopkeeper. Someone you see from time to time but don't have strong feelings about.

May you be happy. May you be well. May you be free from harm.

And finally you focus on someone you aren't particularly fond of, before sending good wishes to everyone in the world.

Now, this is where things can get tricky.

I don't know about you, but I can find it a bit challenging (OK, way more than a bit challenging) to wish a long life of happiness and good fortune to people I don't actually like very much.  

farconville for

But I can always wish them peace.  If they were at peace, they’d probably treat me a lot better, right?

And let's face it, I'm not exactly sweetness and light twenty-four hours a day, either.  When I feel at peace, I'm a lot nicer to other people, and to myself.

So here's a simple lovingkindness meditation that works for me, no matter whether I start out feeling particularly loving that day:

I wish for peace.
I wish for peace.
I wish for peace.
My friend, I wish you peace.
My acquaintance, I wish you peace.
My “enemy,” I wish you peace.
Everyone, I wish you peace.
I wish for peace.

related posts:

Compassionate Image: A Guided Visualization Practice

The Downside of Righteous Indignation

The Eightfold Path in Everyday Life

Make Me an Instrument of Peace

Pebble Meditation: A Mindfulness Activity to Cultivate Peace

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1 comment:

  1. Plenty of relaxing sounds and backgrounds, 3 different guided meditation programs for people who know ZERO about it, and all the different aspects of meditation that you might want to explore are available. Really good! Joy Taylor