Super Quick Loving Kindness Meditation

Loving Kindness is an ancient Buddhist practise that is also known as Metta Bhavana. Compassion and loving kindness helps us heal relationships and move forward. It also allows us to enhance our existing relationships.

Please note it is important during this process to stay focused on your cycle of breath. Secondly it is important to stay focused on the mantra, “May I be well. May I be happy. May I be free from harm.” (The mantra changes when used in connection with another person, “May you be well. May you be happy. May you be free from harm.”)
The steps in this meditation are as follows:

* Focus on the cycle of breath. Become present to the in-breath followed by a natural pause. Then the out-breath followed by a natural pause. Do not seek to change or force anything. As far as possible make the in-breath and out-breath of equal or similar lengths.

* After resting in this expanded state, we send loving kindness to the self. “May I be well. May I be happy. May I be free from harm.”

* We then send loving kindness to a person we like or love. “May you be well. May you be happy. May you be free from harm.”

* We then send loving kindness to a person we feel neutral about. “May you be well. May you be happy. May you be free from harm.”

* We then send loving kindness to a person we feel challenged by. “May you be well. May you be happy. May you be free from harm.”

* We then send loving kindness to the self. “May I be well. May I be happy. May I be free from harm.” Then rest in this expanded state.