Loving Kindness Meditation, Step by Step

Yesterday, I reviewed the book, ‚ÄúThe Gift of Loving Kindness.‚Äù Today I’m going to cover the topic a little more, using an excerpt from the book. This is the first of the 100 practices described in the book, and it’s a nice clear overview of what loving kindness meditation really entails:

Be Your Own Friend

The foundation of loving-kindness meditation is knowing how to be your own best friend. How do you treat your best friend? Is it with care, attention, love, and concern? Here is an exercise that offers you those same deep feelings of care and friendliness you show towards others. This practice helps you remember your core goodness and points you back to yourself.

1. Take a few deep breaths. Breathing in, feel the expansion of your chest and abdomen. Breathing out, feel yourself relax.

2. Remember times when you have felt open and friendly. It’s the feeling you get when a child takes your hand, your dog comes running to greet you, or your sweetheart wraps you in a warm embrace. The feeling is one of peace and deep contentment.

3. As these memories and feelings emerge, let yourself feel warm emotions. Now generally direct these phrases toward yourself:

May I be kind to myself.

May I rest in this moment.

May I be at ease.

May I be happy.

These words should not be expressed in a hurried or mechanical manner. Receive the meaning of these phrases as best you can. Let go of the outcome. Be very patient with yourself; remember you are practicing kindness.

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