This meditation is practiced in Buddhism to cultivate or develop Loving Kindness. Loving Kindness is common to all beings, ie: we all have Loving kindness – it is the degree of our obstructions, hindrances or mental defilements that is different for each of us. By removing these we can tune into our natural and pure heart of Loving Kindness.
Begin by sitting comfortably in a cross legged position, with a straight spine and with your hands resting in each other, in your lap or on your knees, facing up or down.
Now close your eyes and allow yourself to settle into your body. Take a few deep breaths in and out and feel the weight of your body resting on the floor, cushion or chair. Relax into your body and take your awareness to the top of your head, relax your scalp. Soften your brain. Relax your forehead. Relax your temples. Relax your eyes. Relax your eyelids. Relax your jaw. Relax your face. Feel the weight of your head resting on your shoulders or the floor. Progressively relax your shoulders, arms and hands. Torso, chest and belly. Hips, legs, knees and feet.
Once you have moved through your entire body and you are completely relaxed repeat the following:
May I be free from mental and physical suffering
May I be happy and peaceful
May I be healthy and strong
May I be able to take care of myself joyfully
This meditation is practiced by reciting the four lines with awareness
To yourself – May I….
To a respected person – May you….
To a dear friend – May you….
To a neutral person – May you….
To a hostile person – May you….
To all living beings – May all….
Take a long deep breath in and out, become present to surroundings and gently open your eyes.