Practice Loving Kindness

by Nalinda Karunaratna on December 9, 2012

Loving Kindness

The greed and hatred are the major manifestations of ego-self.  Hatred could be to yourself or something or someone outside. Anyone who carry this powerful negative emotions become restless, worry, tense, agitated, un-peaceful and they eventually loose their health. These emotions will not only harm you or your health, it harms your family, relatives, friends or whoever around you. Also you may not know whether you a greed or hatred feeling, some of them are buried deep within our subconscious mind. It may attack you in very unexpected and unexpected condition.

How can we negate such emotions occurring? We can use polar opposite to cancel the negative emotion. Giving is the polar opposite of getting (or greed) and Compassion is the opposite of hatred.

Is there any technique we can use? We can practice Loving Kindness. I have extracted following Loving Kindness passage from “Mindfulness in Plain English” by Bhante Gunaratana. Please repeat the following very mindfully every day. But importantly when you practice loving kindness try absorb and feel it fully. If you just read them without any feeling, then there is no effect.

First you start out by negating thoughts around self hatred and self condemnation. You allow positive thoughts and feelings to come to you. Then you gradually express it for your family, your friends, teachers, and all living beings including your enemies. This is a very powerful exercise and you will start to reap benefits throughout your life, including great health.

  1. May I be well, happy and peaceful. May no harm come to me. May no difficulties come to me. May no problems come to me. May I always meet with success. May I also have patience, courage, understanding, and determination to meet and overcome inevitable difficulties, problems, and failures in life.
  2. May my family be well, happy and peaceful. May no harm come to them. May no difficulties come to them. May no problems come to them. May they always meet with success. May they also have patience, courage, understanding, and determination to meet and overcome inevitable difficulties, problems, and failures in life.
  3. May my parents be well, happy and peaceful. May no harm come to them. May no difficulties come to them. May no problems come to them. May they always meet with success. May they also have patience, courage, understanding, and determination to meet and overcome inevitable difficulties, problems, and failures in life.
  4. May my teachers be well, happy and peaceful. May no harm come to them. May no difficulties come to them. May no problems come to them. May they always meet with success. May they also have patience, courage, understanding, and determination to meet and overcome inevitable difficulties, problems, and failures in life.
  5. May my relatives be well, happy and peaceful. May no harm come to them. May no difficulties come to them. May no problems come to them. May they always meet with success. May they also have patience, courage, understanding, and determination to meet and overcome inevitable difficulties, problems, and failures in life.
  6. May my friends be well, happy and peaceful. May no harm come to them. May no difficulties come to them. May no problems come to them. May they always meet with success. May they also have patience, courage, understanding, and determination to meet and overcome inevitable difficulties, problems, and failures in life.
  7. May all indifferent persons be well, happy and peaceful. May no harm come to them. May no difficulties come to them. May no problems come to them. May they always meet with success. May they also have patience, courage, understanding, and determination to meet and overcome inevitable difficulties, problems, and failures in life.
  8. May my enemies be well, happy and peaceful. May no harm come to them. May no difficulties come to them. May no problems come to them. May they always meet with success. May they also have patience, courage, understanding, and determination to meet and overcome inevitable difficulties, problems, and failures in life.
  9. May all living beings be well, happy and peaceful. May no harm come to them. May no difficulties come to them. May no problems come to them. May they always meet with success. May they also have patience, courage, understanding, and determination to meet and overcome inevitable difficulties, problems, and failures in life.

Purpose of practicing loving kindness is to purify your mind from negative thoughts. Once you get rid of such thoughts you can live your life friendly, without bias, prejudices and discrimination or hate towards to yourself and others.

You may wonder how could you express your feelings for your enemies. In fact this could be the most important part of your loving kindness practice. If you can go through this part successfully, then you are progressing remarkably well. On the other hand if you can express your enemies to be well, happy and peaceful, they are not your enemies anymore. Once you get rid of the hatred towards all living beings you can actually help them to be well, happy and peaceful.

Loving kindness practice is recommended all people and specially good to do just before going to bed and just after getting up. It is said to help you sleep well without seeing nightmares.

Try to combine loving kindness with other daily practices  you are are doing.  As a suggestion you can plan your daily morning routine like below,

The Star Exercise – 5min

Loving Kindness Meditation – 10min

– Mindfulness Meditation – 15 to 30min

– Visualization – 15min

If you persistent with such practice you cannot go wrong. Start from today. If you think this is helpful lets share it with your family and friends. Together we can create a kind hearted wold filled with love.

Image courtesy – FreeDigitalPhotos.net, Michal Marcol

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Entrepreneur, Blogger, Speaker and an avid believer in human Mind which can solve any problem and achieve success and happiness!

  • irine

    i have read your post. its awesome. thanks for.

    • Thank you irine for your encouragement. Hope you will start practicing them. We love to see your progress. Thanks

  • Pingback: Loving Kindness Meditation | MyLifePuzzle.com()

  • sam

    i was invite to see this. but when i come and read this .. this very fabulous. thanks for invite me i think i will always try to stay in this site. and the article is superb. thanks Nalinda Karunaratna.

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