A Loving Kindness Meditation with the Talking Joy Team
The Talking Joy Team of 7 is back together for a mediation and discussion on loving kindness--towards yourself, those you love, the person you feel ambivalent about, and that person you struggle with. Join us for a simple mediation followed by an inspiring conversation. Learn how these small intentions can overflow into your everyday life and change how you think, feel and live. Joy is sure to follow!
THE PRACTICE
1. Sit comfortably.
2. Take 3 deep breaths: inhalations and exhalations.
3. Now bring to mind the person who you love to most. See them in your mind’s eye wearing an outfit they would be likely to be in. Hear their voice. Bring to mind any scents or other sensations you might associate with them.
4. With your next inhale, think or say, “May you be healthy.” Exhale.
5. With your next inhale, think or say, “May you be happy.” Exhale.
6. With your next inhale, think or say, “May you be free.” Exhale.
7. Inhale. Exhale.
8. Bring to mind the person you feel neutral or ambivalent about. See them as with as many senses as possible.
9. With your next inhale, think or say, “May you be healthy.” Exhale.
10. With your next inhale, think or say, “May you be happy.” Exhale.
11. With your next inhale, think or say, “May you be free.” Exhale.
12. Inhale. Exhale.
13. Now, bring to mind that person you struggle with. Try and experience them vividly in your mind. Be an interested observer to any feelings this brings up in you.
14. With your next inhale, think or say, “May you be healthy.” Exhale.
15. With your next inhale, think or say, “May you be happy.” Exhale.
16. With your next inhale, think or say, “May you be free.” Exhale.
17. Inhale. Exhale.
18. Now, it is time for you. See yourself in your mind’s eye. It might be helpful to try and see yourself through the eyes of the person you first focused on. Or make an attempt at seeing yourself through God’s eyes.
19. With your next inhale, think or say, “May I be healthy.” Exhale.
20. With your next inhale, think or say, “May I be happy.” Exhale.
21. With your next inhale, think or say, “May I be free.” Exhale.
22. Inhale. Exhale.
*Meditation by the Faith Project
BACKGROUND
In Pali, a language that is closely related to Sanskirt and spoken in northern India, “metta” means positive energy and kindness toward others. The goal is to cultivate kindness for all beings, including yourself.
You can read more here.