This is a meditation practice that is aimed at generating feelings of love for yourself and for others.
Sometimes it is difficult to love ourselves because we have feelings of unworthiness. This just means it’ll take more practice, which in itself is a sweet and joyful experience. The Buddha taught that you can search the entire universe and not find a single being more worthy of love than yourself.
During this LovingKindness meditation, allow your feelings of warmth, tenderness, friendliness, and love grow in your body and mind. Let your being sink into the intention of the phrases.
The meditation involves repeating phrases that generate feelings of love towards yourself, then extending the phrases out to someone who has given you love, then towards a good friend, then to someone neutral that you know but have no feelings about, then to someone who has caused you suffering or who you find it difficult to love for some reason, and then finally, the love is extended out towards all beings.
A regular practice of lovingkindness meditation can help to replace feelings of hatred and anger with feelings of love and gratitude. It supplants negative patterns of thought with compassion and acceptance. It is strong on empathy towards oneself and others.
The Buddha taught that lovingkindness meditation helps us sleep better, have sweet dreams, awaken contented, that people will love you, your face will glow, and life around you will become more peaceful and beautiful.
Depending on the meditator, the actual phrases themselves will vary. You can make up your own or follow someone else’s like in this meditation.
Say the phrases out loud or in your mind, once each section or several times.
Click below to listen to the lovingkindness meditation: