How to practice loving kindness meditations - a simple introduction

“wish pure love and soft peace upon the ones who’ve been unkind to you and keep moving forward – this will free you both”
Rupi Kaur

Sometimes our hearts get closed off, especially when we want to protect ourselves and avoid getting hurt.

But a greater pain comes from keeping our loved ones away and feeling like an island apart from the world.

Loving kindness meditations reconnect you; they build bridges between you and all others.

First, you wish it to yourself. “May I be happy. May I be strong. May I be peaceful. May I be loved”.
Next, you imagine someone you love. “May you be happy. May you be strong. May you be peaceful. May you be loved”.
Then, imagine someone you feel neutral about. “May you be happy. May you be strong. May you be peaceful. May you be loved”.
Now a harder one: think of someone you’ve had some difficulties with, or even dislike. “May you be happy. May you be strong. May you be peaceful. May you be loved”.
And finally, you imagine all living beings. “May you be happy. May you be strong. May you be peaceful. May you be loved”.

Open your heart and remember we’re not so different. When you strip away the appearances, jobs, places we live… we all mostly want the same things.

Love, health, freedom, security and happiness. Meaning and purpose.

Don’t fall into the trap of feeling like you’re alone in the world, or that you can’t open your heart and love to include others. Be kind; love.