Loving – Kindness Meditation
This is a meditation of care, concern and tenderness for yourself and others.
Take a comfortable posture.
Breathe gently in and out of your heart center, as you say/pray each line. Take your time with each line, using a breathing rhythm best for you. Pauses are helpful.
Start with yourself and move to others.
May I live in Peace and safety.
May I be free of mental suffering and distress.
May I be happy.
May I be free of physical pain and suffering.
May I be completely at ease.
I – one self
You – benefactor or mentor
You – friend
You – neutral
You – difficult ( if necessary, you can say “ to the best of my ability, I wish that you be”