Loving Kindness Meditation

by Nalinda Karunaratna on December 10, 2012

Girl Practicing Loving Kindness Meditation

In this post I will try to explain how to practice loving kindness meditation in very simple way. To know more about Loving Kindness, I recommend reading the previous post – Practice Loving Kindness. You can do this meditation as long as you like. But to start off, try to do it at least 10 min without break each morning just after arising and each night just before fall asleep. Realizing the real meaning of each word and feel the feeling is the most important aspect of this meditation. Therefore take your time to settle down. It might take a while to get used to the real feeling as you start. Specially, feeling the loving kindness for yourself and for your enemies. This is how most people experience at the start. But there is nothing to worry about. Just keep practicing and you will overcome it. Once you get over it you will see a different light altogether and you start love yourself unconditionally and to all human beings without getting carried away with problems and issues.

Let’s talk about the steps for meditation –

1. First select a quite place where you wont  get disturbed for at least 10 to 15 min. Switch off your mobile phone and any other distractions. Try to select a place where you can’t hear noise or people talking. Those are the most difficult distractions for a beginner. Therefore it is best to avoid them. Wear comfortable clothing’s. Loose clothing are preferable.

2. Loving kindness can be practiced in any posture. It can be sitting, standing, walking or lying down. But it is preferable to sit and if possible in a cross legged position. There are many postures you can select based on your liking and comfort. Check this out article for more information meditative postures.

3. Settle yourself in your preferred posture and close your eyes. Take a three long breaths and relax. Also if there is any tension in your body try to relax the tension.

4. Think about the purpose for this meditation. This practice is to purify your own mind. Once you start loving kindness towards all living beings, you can live your life in the most friendly manner without being bias, prejudice, discrimination or hate. This will help you to help others to reduce their pain and overcome their obstacles. Compassion is a manifestation of loving kindness. Only compassionate people can help others, I mean truly help. You are one of them. Once you realize this mentally, it will automatically put you into the right mode.

5.  Now refer to below passage and go through the sentences one by one. Realize the meaning and feel the feeling.

  •  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.
  • 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.
  • 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.
  • 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.
  • 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.
  • 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.
  • 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.
  • 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.
  • 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.

As I mentioned practice loving kindness meditation daily. You will see a different you arising within you. May you be happy, healthy and peaceful.

Image courtesy – adamr

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

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  • Yobial Marin

    I have always found it difficult to meditate, it is hard ot switch of the mind. But i know it is very beneficial.

    • http://mylifepuzzle.com/ Amod Joshi

      Very true…. My mind also has a very strong grip on me, but reading inspiring articles like these, make me keep practicing to achieve the “No-Mind’ state.

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