Loving-Kindfulness Meditation

Stand or sit in a comfortable and stable position with the spine held upright over the hips.

Relax our belly and drop our shoulders.

Bring our attention to the sensation of the breath as it moves in and out.

Call forth the internal experience of warmth, compassion, and gratitude. Sometimes it is helpful to bring to mind an individual or experience that we can associate with this feeling.

First direct this experience toward our loved ones.

Next direct this experience toward people with whom we are having difficulty

Next direct this experience of loving-kindfulness toward ourself.

Finally direct this experience toward all beings.

If, at any point, we find that our attention has wandered, simply return our attention first to the sensations of the breath, then to the experience of kindfulness.

The tendency is often to skip directing kindfulness to oneself or those whom we dislike, but this is where we are likely to make the most substantial growth.