The lovingkindness meditation
The limits of our goodwill form the ultimate boundaries of our peace of mind, for we cannot achieve peace while aversion is present. –Josh Korda
The lovingkindness meditation is a beautiful–and challenging–practice in which you offer lovingkindness first to yourself, and then to others … those who love you unconditionally, your loved ones, beloved pets, acquaintances, strangers, all sentient beings, relatives, and those who annoy you greatly. (These last two categories can overlap. OK, these last two categories do overlap.) I find it especially easy to offer lovingkindness to those who are now on the other side, as they are now even more purely loving than they were when they were here.
I’ve found in the past that serious resistance can arise to offering lovingkindness to those who seem to be doing their utmost to make my life difficult, or to those who’ve seemed to do so in the past. That’s why I’ve really enjoyed following Beth Terrence’s May is for Metta, which really eases into the lovingkindness practice, and helps build a strong foundation for it–to get in touch with your loving heart energy before you begin.
These are my favorite phrases to use during the meditation …
May I be safe.
May I be happy.
May I be at ease.
May I be peaceful.
May I be healthy and strong.
May I have a calm, clear mind, and a peaceful, loving heart.
May I experience love, joy, and wonder in this life just as it is.
And today may you experience love, joy, and wonder in this life–just as it is.
This post is illustrated with the SoulCollage card I made to represent my 4th chakra companion, a joyful bird, and also to celebrate Hope, that thing with feathers.