Loving Kindness Meditation
This is the Buddha’s Loving-Kindness meditation. I find it the perfect place to start a practice, because by honoring the Self, your consciousness will grow, and expand to open the mind and heart allowing compassion for all of life to flow.
This meditation can be done in 5 minutes. You can practice this in the car, standing in line, before you start work, at lunch, at the end of day or all of the above. I generally like to play a song, a relaxing one, so my busy mind can be free to concentrate on the mantra and breath as the song plays.
To do this Loving-Kindness meditation…settle your mind, and set an intention for 5 minutes of calm. Relax, take a few deep breaths…and let thoughts subside. Listen to the music you are playing, breath in deep, and exhale just as deep. Try this for about a minute. If you mind wanders, gently bring your focus back to your breath.
Then, for the remainder of the song, recite the following statements to yourself. As doing so, “feel” the words, and put images to them. This combination of feeling and image, gives power to the words:
“May I have peace.”
“May I be happy.”
“May I have health.”
“May I live in ease.”
You may wish to alter these to something more personal, but choose three to four mantras, and recite them to yourself over and over for the time remaining as your song plays.
There. That’s it. You just meditated. And you just practiced an awesome form of Loving-Kindness. Later we will learn how to expand this meditation to create space within for cultivating compassion. The full meditation is very powerful.
Here is a song I enjoy while meditating…it is 6 minutes in length, which gives me a minute or so to settle, focus on breath, and then practice the Mantra.