One of my favourite ways to practice meditation is to work with the internal repetition of a series of phrases that support the cultivation of loving kindness. The repetition of the phrases acts as a basic concentration technique helping us to focus our attention, and the phrases themselves are blessings or affirmations that promote an inner sense of ease & wellbeing.
The phrases are a recognition of the fact that all beings desire a freedom from worry or fear. We all wish to be free from anxiety or concerns about our health, and we all wish to act with greater kindness and compassion, towards ourselves and others. The loving kindness practice is a way of affirming these desire and these qualities in ourselves.
Begin by choosing a comfortable position and releasing any surface tension in your body. You may choose to soften or close your eyes, and I invite you to place your own hands on your heart or your belly as a gesture of self love or comfort. I will repeat the phrases slowly four times, and you may repeat them with me in your own mind. We will offer these blessings of loving kindness to ourselves, to those we love, to those who are suffering, and finally to all beings.
May I be peaceful and at ease
May I act with kindness and compassion
May I be safe from harm
May I be well
May you be peaceful and at ease
May you act with kindness and compassion
May you be safe from harm
May you be well
May all beings be peaceful and at ease
May all beings act with kindness and compassion
May all beings be safe from harm
May all beings be well