In leading a group process the other day, I was reminded of the power of the Loving Kindness Meditation. I did a version of this mindful practice. Right after, the group members commented how much better they felt and how their hearts had opened. With all the unsettling news especially at this time, use this meditation to feel more love instead of fear. You can teach this to your children and grandchildren.
In several studies, the Loving Kindness Meditation has been shown to quickly calm down the fear-and-flight part of the brain. Although this Loving Kindness meditation has evolved from Buddhist traditions, anyone can practice this mindful meditation. The words may also vary.
How to Do the Meditation
You begin first by sending love to yourself, because without loving yourself first, how can you love others. After closing your eyes and taking several deep belly breaths for calm, say these words silently to yourself:
May I be happy.
May I be healthy.
May I be free from suffering.
May I live life to the fullest.
Stay with this for a few minutes in silence and repeating the phrases to yourself, feeling your heart expand. Then, you send this loving kindness to someone who has given you unconditional love. Feel your heart connecting. Then say these words silently to that person. Again, go between silence and these words.
May you be happy.
May you be healthy.
May you be free from suffering.
May you live life to the fullest.
Continue Spreading Loving Kindness
Continue in meditation for a few minutes, saying these phrases. Then you visualize a friend and say the same words. After that, you think of someone with whom you have had a conflict and say these words. This may be difficult but do your best.
Then, spread this loving kindness phrase to those suffering in our community and/or throughout our world. Feel your hearts surrounded in light and love. Feel all the love you spread to others being returned. Stay in meditation feeling this expansion. After several minutes, open your eyes and carry this kindness throughout your day.
The NEW Inner Peace Time app will include the Loving Kindness Meditation. Stay tuned for the launch coming soon and sign up to join our Inner Peace Tribe! In the meantime, download this gratitude meditation below–also quite powerful.
Wishing you Peace!
Vicki Atlas Israel is a Mindset and Meditation Coach, and the Amazon bestselling author of “Inner Power NOW.” The Foreword is written by #1 New York Times Bestselling Author Jack Canfield, co-creator of “Chicken Soup for the Soul.” High-achievers hire Vicki to improve their wellbeing to live their best life. Vicki is also passionate about bringing more inner peace to parents, children, and those who work with children.