Lovingkindness meditation

April 7, 2017

lovingkindnessLovingkindness meditation as described by Jack Kornfield is such a beautiful thing to do, especially (but not only) when we’re working on forgiveness.  It’s so darn simple, but it does so much for us.

So let me tell you about it.

As if you were going to meditate, get comfortable in a quiet space. Take some cleansing breaths. Focus on your breathing, inhaling through the nose and exhaling through the mouth. Again and then again.

Lovingkindness begins by our extending it to ourselves. So say this either out loud or to yourself, while holding an image of yourself in a heart of lovingkindness:

May I be filled with lovingkindness.

May I be healthy in body and mind.

May I be safe from inner and outer danger.

May I be happy and free.

Then, extend lovingkindness to someone dear to you, perhaps someone who has done you a service or for whom you feel great love. But it is also useful to extend lovingkindness to someone you need to forgive. Hold an image of them in a heart of lovingkindness. Yes, even if they’ve hurt you.

Here are the words to extend lovingkindess gently to another as we hold a picture of them in our mind and heart:

May you be filled with lovingkindness.

May you be safe from inner and outer dangers.

May you be well in body and mind.

May you be at ease and happy.

Let your feelings and the image you hold reflect these words. You’re planting the seeds of loving wishes in yourself and in others, which helps make our world a more loving and peaceful place.

This practice has been so helpful to me in both forgiveness and prayers. If you’ve done it, I’d love to hear your experience or what you think of this.

Thank you. And thank you, Hollister Rand, for reminding me of it.



34 comments on “Lovingkindness meditation
  1. Amber Myers says:

    Meditation seems to help a lot of people. I haven’t been able to take it seriously yet. Maybe when I get older. Whenever I try now, I just get the giggles.

  2. Diane says:

    This is wonderful! And it stays with you. I find when I purposely mention someone and then hold them in my heart, their image pops up throughout the day and I can renew my wish. I love it!

  3. I tried it, and it really does have a calming effect. Hopefully, with practice, the spirit and attitude of loving kindness will translate into actions.

  4. Lee Gaitan says:

    This is so lovely and just what we need right now, a refuge, a safe place, a soft place to fall. Thanks for sharing it.

  5. My anxiety is pretty high today, so I will do it! Thanks!

  6. Kristy says:

    Meditation is so powerful it can lead to not only relaxation but guiding you towards mindfulness . When I meditate think of the spirit such as kindness and forgivness.

  7. I think I need to try this. I’m pregnant and we just moved, so my husband is irritating me all day long. Lol. I need to get peaceful before this baby gets here!

  8. I love this – meditation is a major part of my life and something I’ve even taught (to some small and slightly unsuccessful degree) to my daughters, so it’s always fun to get a glimpse at how others apply their practice to their own lives.

  9. Megan says:

    Meditaion is something that I should do more often. It’s just a great way to stop and refresh your senses.

  10. I used to think it was hokey, but recently I really have gotten more into meditation and really seen benefits from it.

  11. I am not very good at meditation but I do love the sound of this and think it would be very helpful during these stressful times.

  12. I keep trying. But even just saying this is beautiful and calming. Thanks, Carol. A lovely way to start the weekend.

  13. Practicing Loving & kindness is great and it will sooth you too.Meditation will give many benefits.One of the best ways to control the stress!

  14. Heather says:

    Its important to forgive, but not constantly put yourself in abusive situations, either physically or emotionally. Forgiving doesn’t mean you have to have a relationship with the person who hurt you unless of course you have realized it was unintentional and wouldn’t happen again.

  15. These are words we all could like by. I try to fill my life with as much love as possible.

  16. Estelle says:

    I love this meditation and the concept of it. I will try it, even though I don’t meditate very often.

  17. AMy says:

    Meditation always helps with my anxiety. Will have to try and do it more.

  18. I try not to be pessimistic and to always look at situations in a positive light. This is a good way to start. 🙂

  19. I use affirmations a lot to stay focused and calm but really need to do more meditation! This is such a lovely one thank you x

  20. eydie says:

    This looks easy enough. I’ve never been into meditation. Not that I haven’t tried – I just can’t quiet myself for long enough for it to be beneficial. A million thoughts are always swirling around in my head. But, I will try this…again.

  21. Naomi JHardy says:

    I read it then did the exercise. I enjoyed it and feel great. I was given a grounding exercise the other day so felt very comfortable doing this one. Thanks for the addition to my grounding toolbelt

  22. Chloe says:

    I find it SO hard to meditate but when I finally can do it, it makes the world of difference. Something I definitely need to work on that’s for sure.

  23. This is such a wonderful thing to do! While I personally don’t meditate, I support anything that helps other relax and de-stress!

  24. Elizabeth O. says:

    I’ve never heard of this before, I think it’s beautiful. It’s really nice to fill yourself with love and positivity instead of the hatred that everyone seems to have for each other. We need a little more of this in the world right now.

  25. katrina gehman says:

    i don’t really call it meditating for me, i just rest and reflect on my life. i know it helps many.

  26. Taty Pradilla says:

    My anxiety has been through the roof here lately. I need to light a few candles and rebalance myself.

  27. I would love to try meditation. You made it sound fabulous.

  28. stacey says:

    I started meditating when I moved to South Korea. I find so much peace in Buddhist temples and it has centered me during my fathers illness.

  29. Laurie Stone says:

    Love these so much. Just took a picture of them with my phone so I can carry them around.

  30. Love the variety of your collective post and the serene reminder of your meditation.

  31. Very nice. We all need this right now.

3 Pings/Trackbacks for "Lovingkindness meditation"
  1. […] Finally…..if ever we needed more loving kindness in the world, it’s now. I’m offering a simple, beautiful lovingkindness meditation HERE.  […]

  2. […] I wrote about how to do a lovingkindness meditiation in April 2017 at my other site here. […]

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