The following text is a simple lovingkindness meditation that I learned. If at any time during the meditation, you become uncomfortable in any way, physically or emotionally, you should stop the meditation at once. If you try the meditation again and fnd the same discomfort happens, perhaps this meditation technique is not for you. Not all meditations are for everyone; there are many different kinds. There is information available from many different organizations on the internet and speaking to an experienced meditator or teacher is the best source. You will find more infomation on meditation in the links on the Yoga Pages or Meditation Page.
Begin by sitting with your spine straight. You may sit cross legged, sit on your heels or sit in a chair with your feel flat on the floor. The important thing is to be comfortable with the spine straight. Let your hands rest in your lap, palms up or down. Gently close your eyes.
Sit quietly and just breathe. Then think about yourself. Whatever it is that comes to mind about yourself first, just let it come. It does not matter if it is negative or positive. Do not judge it. There is no goal or objective to reach here. You forgive yourself or whatever you think is wrong with you. You have mercy upon your own self. You treat yourself with the same compassion and lovingkindness that you would have for the ones you love.
You will sit and think this way for a few minutes or as long as you feel you need to. Before you end your meditation you willl think of yourself as part of the whole universe and send compassion and kindness out to all living things in the universe. Then give thanks for your life and life all around you. Then you can end the meditation.
You can do this meditation even if it is only a few minutes at a time. The important thing is to be kind, forgiving, do not judge and send kindness out to others at the end of the meditation session. There is no goal of objective to reach here
You should do this meditation for yourself when you first practice it. Do not be concerned about who else receives your good thoughts at first. There is no goal to reach here of how many others or who you include in the circle of lovingkindness.
When you have learned to have kindness for yourself, you will add individuals, persons or other living beings, that you love to your meditations. You will have the same kindness for them as for yourself. Then you will learn to include those beings you are indifferent to.
The important thing is to start where you are, then you will see where it leads.
Gradually the circle will expand and then, only as you are able to handle it, do you add those beings that you dislike or hate or you perceive as the enemy. It may take many months or even years to be able to include everyone in the circle of lovingkindness. There is no goal or objective to reach here.
Om shanti, shanti, shanti. Shanti means peace, namaste.
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