A Meditation To Cultivate Loving Kindness

A Meditation to Cultivate Loving Kindness | Pushing Beauty Michelle D'Avella Breathwork | May I Be Happy

I learned this meditation a few years ago, and it’s made a tremendous impact on my life so I wanted to share it with those of you who may be unfamiliar. Loving Kindness meditation has a Buddhist lineage also called mettā bhāvan. Mettā means benevolence, friendliness, or kindness and Bhāvan is the cultivation or act of kindness. So this meditation teaches us to cultivate love and kindness to ourselves and to others. 

This loving kindness meditation has been very powerful for me in cultivating love for myself as well as feeling connected to others.

When I went through a difficult breakup I would think of my ex and feel anxious. I began to practice this meditation whenever he came to mind. Through this practice I was able to release the pain and anger I felt and hold deep love and peace for him on his own journey through life.

There are many iterations of this practice, but this is the one I use:

The first part of the meditation focuses on offering loving kindness to yourself. Cultivating love for self first is the only way to give true love to others. Begin sitting comfortably in a quiet space. Bring your awareness to your heart chakra (the center of your chest). Feel any sensations that may be arising there, and begin to offer a sense of kindness to yourself. Then repeat silently to yourself:

May I be happy.
May I be healthy.
May I be safe.
May I live with ease. 

Repeat this three times mentally. 

Now bring to mind someone you love and care for. Bring your awareness back to your heart chakra and cultivate a sense of love and peace to project outward to this person. As you keep this person in mind and extend love to them, say to yourself silently:

May you be happy.
May you be healthy.
May you be safe.
May you live with ease.

Now bring a person to mind who may be suffering or who you are having a difficult time in relationship to. If you’re going through a breakup or falling out with someone who has been close with you this is a beautiful way to release pain or anger toward this person and cultivate love and kindness for them. You can also focus on a person who is suffering or in a difficult position. As you keep this person in mind and extend love to them, say to yourself silently:

May you be happy.
May you be healthy.
May you be safe.
May you live with ease.

Now bring to mind someone who you don’t know very well. Maybe it’s someone who you passed on the street today or supermarket employee or someone you had a small chat with. The idea here is to recognize that all people want the same things: love and happiness. When we begin to recognize that we all desire love, even those who we don’t know well, we begin to have empathy and compassion for all people. As you keep this person in mind and extend kindness to them, say to yourself silently:

May you be happy.
May you be healthy.
May you be safe.
May you live with ease.

Now we extend this concept to all beings of the world. We recognize that all beings want to be loved and at peace. Again focus on your heart chakra and cultivate a sense of love and kindness. With each out breath send the intention of kindness and compassion to include all beings sharing the world:

May all beings happy.
May all beings be healthy.
May all beings be safe.
May all beings live with ease.

what is your experience like using this loving kindness meditation? feel free to share in the comments below. 


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