At first, it might not be obvious how meditation and loving kindness can be connected to each other. Some might think that loving kindness meditation is just about bringing love and kindness towards others or yourself. It however doesn’t have to do with just love and kindness, but with cutting through the thoughts, hopes, fears, worries, frustrations, anger, judgment, or resentment that can cloud our mind. 1

“As a result, our kindness tends to get squeezed to make room, to the extent that we might forget we possess such a quality. The more we meditate with loving-kindness in mind, the more we foster compassion and let go of judgment and hostility. The more we familiarize ourselves with our own pain and suffering, the more we understand the quiet suffering in others. The mind, when unobscured by self-centered thinking, is kindness.”1

What is loving kindness meditation about?

Loving kindness meditation is not about bringing in love and kindness from outside, but about revealing the love and kindness already present in your own being. Following Socrates, we hold that unhappiness and evil are the result of human ignorance of the reason in nature. If someone is unkind, it is because they are unaware of their own universal reason, which leads to the conclusion of kindness. The solution to unhappiness is to examine one’s own judgments and behavior and determine where they diverge from the universal reason of nature. To become in sync with nature you need to better yourself and understand your own nature, before you can integrate into nature itself or teach others.2

“Therefore the Master concerns himself
with the depths and not the surface,
with the fruit and not the flower.”Tao Te Ching 38

It is therefore when we cut through the fog of thoughts and emotions within ourselves with loving kindness meditation that the love and kindness in ourselves can be revealed, and then also brought to others.

Benefits of loving kindness meditation

Loving kindness or Metta meditation cultivates an attitude of love and kindness towards everyone and everything and it helps to release anger, frustration, resentment and interpersonal conflict. It also increases positive emotions, capacity for forgiveness, connection to others and self-acceptance and helps reduce depression, anxiety and PTSD. During this meditation, you send love, warmth and warm wishes to yourself and others. 3

Loving kindness instructions

1. Sit in a crossed leg position with feet flat on the floor + straight back + relax your body + close your eyes
2. Take a deep breath in
3. Take a deep breath out
4. Imagine experiencing complete physical and emotional wellness and inner peace
5. Imagine feeling perfect love for yourself + thank yourself for who you are
6. Imagine breathing out tension + breathing in love 
7. Repeat these phrases to yourself silently

May I be happy
May I be safe
May I be healthy, peaceful and strong
May I give and receive appreciation today

8. Let the feelings of love, warmth and kindness overflow you + feel those feelings
9. Now think of a person close to you who loves you very much
10. Imagine that person standing to your right sending you all their love + wishes for your well-being and happiness + feel that love and warm wishes
11. Wish them love and kindness and repeat these phrases to yourself silently

May you be happy
May you be safe
May you be healthy, peaceful and strong
May you give and receive appreciation today

12. Bring to mind someone else who cherishes you deeply
13. Imagine that person standing to your left and sending you all their love and warm wishes + feel those emotions
14. Wish them love and kindness and repeat these phrases to yourself silently

May you be happy
May you be safe
May you be healthy, peaceful and strong
May you give and receive appreciation today

15. Now imagine you are surrounded on all sides by people who love and have loved you sending you love and warm wishes
16. Feel all that love and warm wishes filling your body, overflowing you with warmth, love and kindness
17. Wish them love and kindness and repeat these phrases to yourself silently

May you be happy
May you be safe
May you be healthy, peaceful and strong
May you give and receive appreciation today

18. Now think of an acquaintance or someone you don’t know very well and don’t have any particular feelings towards + send them love and warm wishes
19. Wish them love and kindness and repeat these phrases to yourself silently 

May you be happy
May you be safe
May you be healthy, peaceful and strong
May you give and receive appreciation today

20. Now, think of someone you don’t like or hate + send them love and warmth
21. Wish them love and kindness and repeat these phrases to yourself silently

May you be happy
May you be safe
May you be healthy, peaceful and strong
May you give and receive appreciation today

22. Expand your awareness and picture the whole Earth in front of you like a small ball
23. Send love + warm wishes to everyone on Earth who wants to be happy
24. Wish them love and kindness and repeat these phrases to yourself silently

May you be happy
May you be safe
May you be healthy, peaceful and strong
May you give and receive appreciation today

25. Take a deep breath in
26. Take a deep breath out
27. Take a deep breath in
28. Take a deep breath out
29. When you’re ready open your eyes

Thank you for joining us today and learning about loving kindness meditation. If you are interested in other types of meditation, namely zen meditation and want to learn more about it, click HERE. Follow us @mykeytohappiness_official on Instagram and mykeytohappiness on YouTube to stay up to date.

Do you practice loving kindness meditation? Let us know!

Stay healthy and safe friends!

Cited works

1 Headspace. (n.d.). Meditation for Compassion (“loving kindness”). Retrieved from Headspace: https://www.headspace.com/meditation/compassion
2 Thompson, R. (2017, December 9). a-stoic-guide-to-reducing-suffering-in-your-life. Retrieved from medium.com: https://medium.com/@sirchutney/a-stoic-guide-to-reducing-suffering-in-your-life-33a4d30854d
3 Clark, S., & Scott, E. (2020, February 11). How to Practice Loving Kindness Meditation. Retrieved from verywellmind: https://www.verywellmind.com/how-to-practice-loving-kindness-meditation-3144786
4 Loving-Kindness Meditation. (n.d.). Retrieved from Greater Good in Action: https://ggia.berkeley.edu/practice/loving_kindness_meditation

Categories: Mind

3 Comments

ปั้มไลค์ · May 25, 2020 at 11:36 AM

Like!! Great article post.Really thank you! Really Cool.

3 ways how you could practice gratitude | mykeytohappiness · May 31, 2020 at 4:24 PM

[…] are overlooked that can bring you a sense of gratitude. Likewise both Mindfulness meditation and loving kindness meditation are other practices that can be helpful with […]

What is mindfulness meditation? - My Key To Happiness · May 24, 2020 at 7:05 PM

[…] What is loving kindness meditation? […]

Leave a Reply

Your email address will not be published.

%d bloggers like this: