Loving-Kindness Meditation
Cultivate compassion and goodwill for yourself and others
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Instructions
Sit comfortably and close your eyes. Take a few moments to settle and connect with your heart center.
Begin by directing loving-kindness toward yourself. Silently repeat: "May I be happy. May I be healthy. May I be safe. May I live with ease."
Feel the meaning of these words. Allow yourself to receive this kindness.
Next, bring to mind someone you love unconditionally. Direct the phrases toward them: "May you be happy. May you be healthy. May you be safe. May you live with ease."
Now think of a neutral person—someone you neither like nor dislike. Extend the same wishes to them.
If you feel ready, bring to mind someone difficult. This is challenging work. Offer them the phrases as best you can.
Finally, expand your loving-kindness to all beings everywhere: "May all beings be happy. May all beings be healthy. May all beings be safe. May all beings live with ease."
Rest in this boundless goodwill.
Steps Overview
- 1Settle and connect with your heart
- 2Direct loving-kindness to yourself
- 3Extend to someone you love
- 4Include a neutral person
- 5Offer to someone difficult (optional)
- 6Expand to all beings