We’ve explored lovingkindness meditations in the past, and I always value being able to share the process with others.  During another of Daniel Siegel’s talks at a recent conference, he shared with the audience a version of lovingkindness meditation he learned during his own training in mindfulness practices.  I like it better than any version I have heard, so I wanted to share it with you.

Remember, lovingkindness meditation is a process where we have an opportunity to wish ourselves and others well.  It’s a way to also support an experience of interconnection – of how we all seek the same freedom from suffering and desire to be happy and well.  It’s a practice that enhances a sense of well-being, and reminds us that we’re all in this life together, even when we seem very different or cause each other injury and pain.

For this version of lovingkindness, also found, in part, in “The Mindful Brain”, by Dr. Siegel (p 62), while sitting quietly, you begin by mentally repeating the following words to yourself, on your own behalf:

“May I be happy and live with a joyful heart;
May I be healthy and have a body that gives me energy;
May I be safe and protected from harm;
And, may I have well-being and live with ease.”

Then, thinking of people you love, mentally say:

“May they be happy;
May they be healthy;
May they be safe and protected from harm;
And, may they have well-being.”

Then, doing a round for each group, also think of people who are friends and acquaintances; people who may have done you harm – intentionally or unintentionally; and, for all those you have never met and for all beings all around the planet and send lovingkindness wishes to each group individually.  Finally, end by repeating the first set of lovingkindness wishes for yourself.

For most people, lovingkindness meditation initially generates a certain amount of mixed feelings.  Often, it’s a new experience to wish ourselves well, and may take some getting used to.  And, wishing happiness, health, safety and well-being to people who have hurt us in some way can be a challenge, at first.  Please be gentle with yourself as you notice your responses to this lovingkindness meditation process, and be sure to invite curiosity into your experience.  Over time, initial mixed feelings may resolve themselves into an increasing comfort with this exercise.

By doing this brief meditation each day, you may discover that a deeper ease and sense of well-being settles into your daily experience, and that you find yourself encountering others with a more open heart.   It is a powerful and nourishing experience, and you may find the most power in offering yourself loving and kind wishes.