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  • Writer's pictureDavid Nagai

Loving Kindness Meditation

Updated: May 21, 2021


Coronavirus (COVID-19) is causing the whole world to experience more fear and suffering. This is a time that we need more love and kindness toward ourselves and toward everyone in the world.

In this post, I’ll introduce the Loving Kindness Meditation that originates from the Buddhist tradition. This meditation has proven to help people reduce stress, improve well-being, and increase empathy. There are many variations, so I’ll share my favorite. Of course, you can adapt it however you'd like as well.

Look inward

Start by closing your eyes and breathing slowly. Sit comfortably and put your hands either in your lap or place them on your heart.


Visualize your own face and look into your eyes and say to yourself…

May I be happy. May I be well. May I be safe. May I be peaceful and at ease.

Look outward

After showing loving kindness to yourself, it’s time to share it with other people.

Now visualize a person very dear to you. It could be a partner, family member, or best friend, and say…

May you be happy. May you be well. May you be safe. May you be peaceful and at ease. Next, imagine someone who you encountered this week in person or on the phone. It could be a coworker, a shop clerk, delivery person, neighbor, or anyone you recall. Look into their eyes and say…

May you be happy. May you be well. May you be safe. May you be peaceful and at ease.

Now picture someone you have had a difficult relationship with. Maybe someone you had an argument with, someone who really makes you angry, or a friend who stopped talking to you. Look into their eyes and say…

May you be happy. May you be well. May you be safe. May you be peaceful and at ease. Next, imagine someone who is suffering at the moment. It could be someone you know who is sick, depressed, afraid, or even someone you saw on the news in a different country who needs help. Look at them and say…

May you be happy. May you be well. May you be safe. May you be peaceful and at ease.

And finally, zoom out from the individual like you are zooming out on Google Maps. Look at your whole city, then your whole country, and then slow zoom out and look at the whole world. Imagine the whole planet full of people and their connectedness to nature. Hold them in your heart and say…

May we be happy. May we be well. May we be safe. May we be peaceful and at ease.

If we can all practice daily loving kindness meditations like this, I think we can deal with the coronavirus with more calm and perseverance. Through creative practices like this, I hope we can make the world a more connected and healthier place for all people. It all starts with simple presence and awareness in each person.


Hang in there, everyone. These are difficult and strange times. But we are in it together and will get through it.


May you be happy. May you be well. May you be safe. May you be peaceful and at ease.


 

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