Loving-Kindness Meditation
“Sitting comfortably, lying down or while driving, sitting in a meeting, waiting in the hospital, or any other potentially stressful situation.
Silently repeat these words, intending loving-kindness to be sent to yourself:
‘May I be peaceful. May I be happy. May I be safe.’
Next, silently repeat the same words, intending loving-kindness to go to a person you love:
‘May I be peaceful. May I be happy. May I be safe.’
Next, silently repeat the same words, intending loving-kindness to go to a neutral person in your life, someone you barely know:
‘May I be peaceful. May I be happy. May I be safe.’
Finally, silently repeat the same words, intending loving-kindness to go to someone you are in conflict with or dislike:
‘May I be peaceful. May I be happy. May I be safe.’
Take a breath. Inhale and exhale.
Notice reactions to this meditation. Accept what you are noticing. Be aware of thoughts, emotions, or responses to this meditation or to people you directed your meditation. This is the practice of mindfulness.”
—Madhuleena Roy Chowdhury, “What is Loving-Kindness Meditation.”
Dr. Jay McDaniel, a retired professor of Religion, Philosophy of Religion, and Theology at Hendrix College, spoke recently at St. Mark’s Episcopal Church about using this Loving-Kindness Prayer if we have difficulty loving our enemies. The Loving-Kindness meditation is an ancient Buddhist meditation on unconditional love, with no expectations of receiving anything in return. The many forms of the Loving-Kindness meditation direct our thoughts and love toward ourselves and others.
The original name of this practice is metta bhavana, which comes from the Pali language. Metta means love in a non-romantic sense. It is our word for friendliness or kindness, thus loving-kindness. It is an emotion, something you feel in your heart. Bhavana means development or cultivation.
Our nation and we desperately need healing. We can start with this loving-kindness meditation and see what happens.
