Lovingkindness Meditation For All Beings Everywhere, Let’s Do It

Greetings from Plucky Umbrella!  You are invited to join me in a daily practice of Metta (Lovingkindness) Meditation.  Starting today, December 18, 2012 to January 1, 2013.  Anyone may participate and whatever day you wish to start is the right day! This simple, straight-forward meditation requires as little as a few minutes each day – or you might find yourself taking much longer. It is up to you. Metta is an altruistic attitude of love and friendliness. The benefits of Lovingkindness Meditation can be enjoyed regardless of your spiritual beliefs or practice.

Here is a “script” for your use.

INSTRUCTIONS:

Find a way to sit comfortably. This is very important!  You are to cultivate compassion and lovingkindness for yourself, so begin by choosing a seat that feels good to you.  No rules here except that you be comfortable! Also, if you begin to feel uncomfortable during your meditation, you may make changes, you may move, you may adjust.  Please do!

The Metta / Loving-Kindness Meditation uses 4 key concepts that will be repeated throughout your meditation:
• Safety
• Happiness
• Physical Healing
• Peace and ease of well-being

Some people have them printed out and hold them in their hand as a kind of “cheat sheet.”  That’s a good way to start!

You begin by repeating these concepts in the form of a wish for yourself…..okay, here we go!

a)  YOU
Start the meditation by taking a moment to cultivate a loving feeling.  Close your eyes, and bring your attention to the center of your chest, your heart.   Sometimes it helps to imagine a small kitten or puppy you could hold in that area, and feel the love and tenderness that arises naturally.

Silently repeat these phrases in your mind:
“May I be safe.”
“May I have happiness.”
“May I have physical healing.”
“May I have peace and ease of well-being.”

At first, it might be easiest to repeat these phrases just once and then move on.  As you meditate more often, you might choose to repeat the phrases twice, or three times.

Sometimes you might find yourself confused and the words might tumble around in your mind. That’s okay. When you remember, gently bring yourself back to the basic 4 phrases.

b) SOMEONE YOU LOVE
Choose someone who is easy to love. You might find yourself with some mixed feelings toward this person, but if you feel mostly love toward them, then this person is a good choice.

Silently repeat the Metta phrases in your mind. You might want to include their name with each phrase.
“May you be safe.”
“May you have happiness.”
“May you have physical healing.”
“May you have peace and ease of well-being.”

As for yourself, repeat the phrases as you wish. Once, twice, three times, it is up to you.

c) SOMEONE NEUTRAL
Bring to mind a “neutral person”, someone you are aware of that perhaps you do not know very well.  This person does not bring up strong emotions for you. You might find it easiest to choose someone you see everyday, such as a store clerk or someone you see walking their dog.

Silently repeat the Metta phrases in your mind:

“May you be safe.”
“May you have happiness.”
“May you have physical healing.”
“May you have peace and ease of well-being.”

As for yourself, repeat the phrases as you wish. Once, twice, three times, it is up to you.

 d)  SOMEONE WHO IS DIFFICULT
Bring to mind someone who brings up feelings of negativity in you.  It is most compassionate for yourself to start with someone with whom the difficulty is mild.  Give yourself permission to work at this gently and gradually.

Silently repeat the Metta phrases in your mind:
“May you be safe.”
“May you have happiness.”
“May you have physical healing.”
“May you have peace and ease of well-being.”

As for yourself, repeat the phrases as you wish. Once, twice, three times, it is up to you.

e)  ALL BEINGS
Begin to generate a feeling of loving-kindess towards all beings, all creatures, all individuals, all those in existence. 

Silently repeat the Metta phrases in your mind.
“May all beings everywhere be safe.”
“May all beings everywhere have happiness.”
“May all beings everywhere have physical healing.”
“May all beings everywhere have peace and ease of well-being.”

Continue to radiate these feelings of loving-kindness until you feel complete.

Print out this page if it would help you to remember.  The process seems complicated, but at its essence it is quite basic:  
Four phrases for you,
for someone you love,
for someone neutral,
for a difficult person,
for all beings.

I’ll post a re-cap tomorrow. Bring on the love! (Comments are welcome!)

4 comments on “Lovingkindness Meditation For All Beings Everywhere, Let’s Do It

  1. may all beings be well and happy, lovely post and invitation to join 🙂

    I’m in /\

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s