A theory is that the more compassionate and empathetic we are with others, the happier we will be. Loving Kindness meditation can help strengthen out relationships, help us to forgive others, let go of grudges that continue to hurt us, and improve our own self acceptance. Incorporating a quick 5 minute practice into your day to day life will have significant effects on your mood, emotional intelligence and self purpose.
So first I want you to find a comfortable seat. If you want to use a cushion to prop yourself up and improve your posture, go ahead. Close your eyes or keep them slightly open if you’re tired, and begin to take notice of your breath. Take 10 deep breaths.
Next, begin to create a positive energy between your hands. Direct all of your feelings of compassion, kindness and love towards it. Wish happiness, peace, safety and protection towards the area between your hands and allow the feeling to spread and wash over your entire body.
Now imagine meeting yourself and giving yourself a hug. Wrap your arms tight around yourself and give yourself the amazing feeling of warmth and love you have created. Send the positive energy to yourself and allow it to take over your entire body. Then, either outloud or in your head, say:
- May I be happy and joyful
- May I be healthy and strong
- May I be calm and peaceful
- May I be safe and secure
- I am perfect, I am loved
Next, think of someone you love. It could be a family member, a close friend or someone you look up to. Wrap your arms around them in your mind and send your positive energy to them. Then, say:
- May you be happy and joyful
- May you be healthy and strong
- May you be calm and peaceful
- May you be safe and secure
- You are perfect, you are loved
Next, think of an aqquantice. Someone you know but aren’t friends with, or someone you saw walking down to street. Hug them tightly and say:
- May you be happy and joyful,
- May you be…
Then think someone who has hurt you, or someone you are holding a grudge against. Repeat the same previous steps, saying the five sentences in your head, directed at them.
Now imagine every person in the world. People you know and people you don’t. Think of the richest people in the world to the poorest. Think of the kindest to the most unkindest. See that they are all connected to the Earth, just as you are. They all belong.
Send love to every single person in the world. See that they are all parents, children, siblings and friends. See that they all have good traits in them, even if they are not often shown. We were all born to be peaceful and happy, we are all essentially good. Shower everyone in the world with love, compassion and forgiveness.
Kindness can be difficult, depending on who it’s directed at, but by incorporating more compassion into our lives, we can only benefit. We can only become happier people. Holding grudges and being unforgiving hurts us most of all, because we’re carrying negative feelings in our body. Let it go.
That’s all for you. Thank you for reading,