This classic loving-kindness meditation can help you awaken to how connected we all are. You don’t have to like everyone, or agree with everything they do – but you can open up the possibility of caring for them, because our lives are fickle.
This classic loving-kindness meditation can help you awaken to how connected we all are. You don’t have to like everyone, or agree with everything they do – but you can open up the possibility of caring for them, because our lives are fickle.
A meditation for connecting with loving-kindness (even when it’s hard)
Read and follow the guided meditation script below, pausing after each paragraph. Or listen to the audio practice.
1. Start by thinking of someone who has helped you; Maybe they’ve been directly generous or kind, or inspired you even though you’ve never met them. When you think about them, they make you smile. Bring an image of the person to mind, or feel their presence as if they were right in front of you. Say your name to yourself, and silently say these phrases to them, focusing on one phrase at a time.
Stay safe.
May you have mental happiness (peace, happiness).
You get physical happiness (health, freedom from pain).
May you live with ease.
Don’t struggle to fabricate a feeling or emotion. If your mind wanders, start over.
2. After a few minutes, approach a friend. Start with a friend who is doing well right now, then switch to someone who is experiencing difficulty, loss, pain, or unhappiness.
3. Offer loving kindness to a neutral person for whom you do not feel a strong like or dislike: A cashier at a supermarket, a bank teller, a dry cleaner. When you offer love to a neutral person, you’re offering them simply because they exist—you’re not indebted or challenged by them.
4. Offer loving kindness to someone you are having trouble with. Start with someone mildly difficult, and gradually work up to someone who hurts you more. It’s normal to feel resentment and anger, and it’s important not to judge yourself for it. Rather, recognize that anger burns in your heart and causes pain, so with the greatest respect and compassion for yourself, practice letting go and offering loving kindness.
5. End by offering to love everyone who comes to mind: People, animals, people who like you, those you don’t, extend your compassion to your power adventure.
Loving-kindness offers us a deeper connection, guiding us to live our lives with greater intention and compassion. In this online mindfulness course, Sharon Salzberg—one of the world’s leading loving-kindness meditation teachers—takes us through her unique approach to loving-kindness. Learn more and sign up today!
