Loving kindness meditation

I went to the Buddhist Temple in Bethnal Green last weekend and I was surprised to see how busy it was! I attended a loving kindness meditation practice which I found very powerful, easy to remember and one that you can practice in your own time wherever you are.

Finding a comfortable seat, start by following the breath, keeping the eyes soft. As soon as you feel ready to close the eyes, go for it and continue following the breath. There are five steps to this practice and to begin with, you might want to spend only a couple of minutes in each step:

1) Focus on yourself and repeat to yourself in your own time: ‘May I be well. May I be happy’. Imagine a bright light in your heart centre and notice how it becomes brighter every time you repeat your mantra. You can also imagine a flower blossoming or a sensation of warmth coming from the heart and radiating to the rest of the body.

2) Think of a dear friend or someone you love. Imagine being with them and telling them: ‘May you be well. May you be happy’. Stay with this visualisation for a few minutes and imagine this interaction with your friend. Imagine how it makes you feel.

3) Think of someone you don’t really know but you see fairly regularly e.g. the woman in the corner shop, the bar tender, the security guy at the entrance. You don’t have any particular feelings towards this person but yet imagine yourself telling them ‘May you be well. May you be happy’. Repeat for a few breath.

4) Now think of someone you don’t like. Someone who makes you feel uncomfortable, or someone you feel judgemental towards. Even if this might be quite difficult, imagine yourself saying to them: ‘May you be well. May you be happy.’ Say it as you really meant it – with the same genuine spirit you used earlier thinking of your friend.

5) Finally think about all beings – those around you, your family, your friends, people who work in your office, those you see on the tube – everyone! Once again, imagine yourself telling them: ‘May you be well, may you be happy’. Stay with this thought for a few breaths and again, notice how you feel.

Once you have followed all the steps, stay with the feeling that might have arisen for a few breaths and in your own time, when you are ready, open your eyes.

I find this meditation quite special, give it a try and let me know how you get on. After all, I believe that as human beings we all strive to be well and happy, don’t we? 🙂