This has got to be my  favorite meditation. It is especially good to do when you are you are angry with someone. The Loving Kindness meditation is a meditaion technique that has been used for centuries. Loving Kindness will help you to disolve anger towards another creating peace and harmony for all. I used it with a family member who I had always had a difficult and trying relationship with. The results were amazing. Our relationship today is much better because of the Loving Kindness Meditation.

Loving Kindness Meditation

This is a wonderful meditation practice to bring into your life. It will help you develop compassion for yourself and for everyone on the planet. Shortened versions of this meditation are wonderful to do when you feel angry or upset with someone. Loving- kindness acts as a sort of self psychotherapy, a way of dealing with the troubled mind to free it from its pain and confusion. It has the immediate benefit of sweetening changing old habituated negative patterns of mind.

The practice always begins with developing a loving acceptance of yourself. If you find yourself resisting it is because you are probably feeling unworthy. Push yourself ahead as there is great work to be done. The practice is designed to overcome any feelings of self doubt and negativity. Only then are you ready to systematically develop loving-kindness towards others.

There are four different types of people you will want to develop loving-kindness towards.

• Someone you have great respect for- such as a spiritual teacher
• A dearly beloved- such as a close family member or friend.
• A neutral person- somebody you know, but don’t have any special feeling about- your banker, a clerk at a store, etc.
• A hostile person- someone you are currently having difficulty with

 Meditation

Begin by sitting in a comfortable position. Close your eyes. Arms and legs uncrossed to allow a free flow of energy.

Take a few deep breaths. Relax your body. Feel the energy settle into your body and into the moment.

Visualize a healing stream of energy coming from the crown of your head into your heart center. Repeat silently in your head the following phrases.

• May I be healthy. 
• May I live with ease. 
• May I be happy.
• May I be prosperous.

Feel free to add any other positive statements that feel appropriate. Repeat these phrases over and over again. 3 times.

Now turn your attention to a close family member or friend. Visualize this wonderful energy, this love, that is continually streaming into your heart center, now moving out from your heart center and surrounding this person with love. Begin to mentally repeat

• May you be healthy
• May you live with ease
• May you be happy
• May you be prosperous.

Repeat as many times as it feels right to do. Then repeat with another friend or family member.

Now visualize someone you know but have little contact with or feelings toward. A shopkeeper, etc.

Repeat the process as with the family member.

Now visualize someone whom you are having difficulties with. See and feel the love pouring into you and from you to them as you again repeat these phrases as many times as necessary.

This is a wonderful sitting meditation but should not be limited to only sitting. Bring this meditation out into your world. The next time someone cuts in front of you in a line or does something else that you find annoying practice sending loving-kindness thoughts and energy to them. You will be surprised at the results of this practice.

I wonder how the world might  change if everyone practiced this meditation daily! :-)

Return to:

Ways to Meditate

Other Resources:

Easy meditation Technique

Breathing Meditation

Mindfulness Meditation for Stress Relief

Meditation for Busy People

Meditation Training and Coaching