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Need Some Loving Kindness?

Who doesn’t need a little bit more love in their life?

I know I do. I think we all do. Have you heard of the Loving Kindness meditation? It’s very powerful. It can be done as a meditation or just while you are going about your day.

 

As a meditation, find a quiet place and sit with your eyes closed and hands unfolded. Take some slow, deep breaths. Just notice your breath. Slowly breathe in through your nose and out through your mouth.

Now repeat these phrases silently for several minutes until you feel calm:

May I be safe.

May I be happy.

May I be healthy.

May I live with ease.

Now move on to your friends and family. Pick one at a time, think about that person and say:

May you be safe.

May you be happy.

May you be healthy.

May you live with ease.

Choose as many people as you like. Sometimes I will pick a whole family. I have lots of relatives and it would take too long to single each out. Notice how you feel. Is there a flow of love in your heart.

Now for a real challenge, pick someone you have not forgiven or feel angry toward. If this is too hard the first few times you do this, just continue on to the last one. Once you have done this for a while, try it again with that person.

Forgiveness is powerful. Have you heard the saying that hating someone is like drinking poison and expecting someone else to die. Hate has a way of harming us, frequently without our knowledge.

Now say:

May you be safe.

May you be happy.

May you be healthy.

May you live with ease.

The last step if to send this out into the world. I like to visualize my love wrapping around the entire world. I encircle the world in my love as I say:

May you be safe.

May you be happy.

May you be healthy.

May you live with ease.

This does not take long. When you are ready, open your eyes. Notice how you feel. Does your heart feel expanded?

If you prefer not to meditate, use the same refrain as you go through your day. When you are at work or shopping or taking a walk. Send love out to all those you encounter.

It can be life changing to start the process of living in love.

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