The Loving-Kindness Meditation
“Sitting comfortably, lying down, driving, sitting in a meeting, waiting in the hospital, or in any other potentially stressful situation.”
Repeat these words silently, intending to send loving-kindness to yourself:
‘May I be peaceful. May I be happy. May I be safe.’
Next, silently repeat the exact words, directing loving-kindness toward someone you love:
‘May I be peaceful. May I be happy. May I be safe.’
Next, silently repeat the exact words, intending loving-kindness to reach a neutral person in your life, someone you barely know:
‘May I be peaceful. May I be happy. May I be safe.’
Finally, silently repeat the exact words, intending loving-kindness toward someone you are in conflict with or dislike:
‘May I be peaceful. May I be happy. May I be safe.’
Take a breath. Inhale, then exhale.
Notice your reactions during this meditation. Accept what you notice. Be aware of your thoughts, emotions, or responses to this meditation or to the people you directed it toward. This is mindfulness practice.
—Madhuleena Roy Chowdhury, “What is Loving-Kindness Meditation?”
https://positivepsychology.com/loving-kindness-meditation/
Dr. Jay McDaniel, a retired professor of Religion, Philosophy of Religion, and Theology at Hendrix College, spoke recently at St. Mark’s Episcopal Church about using this Loving-Kindness Prayer if we have difficulty loving our enemies. The Loving-Kindness meditation is an ancient Buddhist meditation on unconditional love, with no expectations of receiving anything in return. The many forms of the Loving-Kindness meditation direct our thoughts and love toward ourselves and others.
The original name of this practice is metta bhavana, which comes from the Pali language. Metta means love in a non-romantic sense. It is our word for friendliness or kindness, thus loving-kindness. It is an emotion, something you feel in your heart. Bhavana means development or cultivation.
Our nation desperately needs healing. We can start with this loving-kindness meditation and see what happens.
