Discover why Sharon Salzberg’s meditation routine is known world-wide as a game-changer for inner peace.
Follow her simple steps and experience the benefits firsthand. Learn the nuances of loving-kindness meditation from a respected leader in the field. This could be the key to unlocking a happier, healthier you
For best results with this guided meditation below:
— wear headphones
– be in a place where you won’t be disturbed for the next few minutes
— turn off the ringer on your phone
– listen regularly
– book mark this page to come back whenever you want
Key insights
- The practice of lovingkindness meditation involves offering well-wishing phrases to ourselves, acknowledging our imperfections and embracing them with kindness.
- The repetition of phrases in lovingkindness meditation is like the song of the heart, creating a pleasing rhythm.
- Bringing to mind a friend who is doing well can be a positive focus for lovingkindness meditation.
- When offering loving kindness, it’s important to extend it to all beings, known and unknown, near and far.
Sharon Salzberg’s Loving-Kindness Meditation: Step-by-Step Guide
Step 1: Find a Comfortable Position
Sit in a comfortable position, either on a chair with your feet flat on the floor or cross-legged on a cushion. Rest your hands gently on your lap. Close your eyes to minimize distractions, or keep them open with a soft gaze.
Step 2: Focus on the Phrases
Instead of focusing on your breath, center your attention on silently repeating specific phrases of loving-kindness. These phrases are simple, heartfelt wishes. Remember, the words may not be perfect, but they convey your genuine intentions.
Step 3: Direct Kindness to Yourself
Start by offering loving-kindness to yourself. Think of three or four phrases that express well-wishing. Common phrases include:
- May I be safe: Envision yourself in a state of safety and protection.
- May I be happy: Imagine experiencing deep, lasting happiness.
- May I be healthy: Picture yourself in good health, free from illness.
- May I live with ease: Visualize a life where daily tasks and responsibilities are manageable and stress-free.
Step 4: Understand the Phrases
Reflect on the deeper meaning of each phrase. For instance, “May I live with ease” means that your day-to-day life, including work, family, and personal matters, flows smoothly and without unnecessary struggle.
Step 5: Repeat the Phrases
Repeat the phrases slowly and deliberately, allowing enough silence between each to create a soothing rhythm. This repetition should feel like a gentle, comforting song of the heart:
- May I be safe.
- May I be happy.
- May I be healthy.
- May I live with ease.
Step 6: Manage Distractions
It’s natural for your mind to wander to past events or future concerns. When you notice this, gently acknowledge the distraction and return your focus to the phrases. There’s no need to judge yourself for getting distracted; just bring your attention back with kindness.
Step 7: Extend Kindness to a Friend
Think of a friend who is experiencing some level of happiness or success. Visualize them clearly, perhaps seeing their smile or hearing their voice. Silently repeat the same phrases for them:
- May you be safe.
- May you be happy.
- May you be healthy.
- May you live with ease.
Step 8: Offer Kindness to Someone Struggling
Now bring to mind a friend who is having a difficult time. Picture them and sense their presence. Offer them the phrases of loving-kindness with the same sincerity:
- May you be safe.
- May you be happy.
- May you be healthy.
- May you live with ease.
Step 9: Expand to All Beings
Gradually extend your well-wishes to all beings everywhere, including people, animals, and all living creatures, near and far, known and unknown:
- May all beings be safe.
- May all beings be happy.
- May all beings be healthy.
- May all beings live with ease.
Step 10: Conclude the Meditation
When you feel ready, slowly open your eyes. Take a moment to notice how you feel. Try to carry the sense of peace and connection you cultivated during the meditation into your daily activities.
Practice this regularly, and it will transform each day, ultimately making your life much better.
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About The Author
Jim Van Wyck
Jim has been teaching meditation, mindfulness, and positive self-talk since 1982, when he was first certified as a Certified TM Teacher. He has trained in Jon Kabat-Zinn’s Mindfulness-Based Stress Reduction (MBSR), and many other teachers over the years.
He is co-founder of The Meditation Coach Institute (MCI) and author of MCI’s Mindfulness Coach Certification Training.
Jim is author of the ebook Mindfulness For Beginners.
Jim writes here at MeditationTechniques.co and at The Self Talk Center.
Jim’s Facebook Group, Meditation Techniques For Beginners, has over 45,000 members and his Facebook page Meditation Techniques Daily has 714,000 followers.
