Loving-Kindness Meditation is a beautiful practice and gift from the Buddhist tradition. It’s become one of my favorite ways of praying for others–even though it’s probably not “officially” a prayer. I love the way that it sounds and feels like a blessing. I love the way that it trains our hearts to open and soften towards ourselves and towards others.
The words used can vary. Find the words that resonate with your heart.
The process of loving-kindness meditation generally follows the same path: The meditation expands gradually, from loving kindness toward yourself, then toward a loved one, then toward an acquaintance, then toward someone you don’t get along with (if you choose), keep expanding until it encompasses all beings. We don’t always feel the love, but the intention is to stretch our hearts, to be a part of receiving and sending out the Love that connects us all.
This collage is my attempt to collect, adapt, and remember the loving-kindness meditation phrases that mean the most to me. It’s a reminder to practice.
Loving-Kindness Meditation Script
- Take some time to settle into your being. Notice your breath. Follow your breath in. Follow your breath out.
Notice the support of the Earth on your feet.
Feel how you are supported in your chair.
Continue to follow your breath.
2. Bring to mind a time when you felt truly loved and safe. Notice where in your body you experience that love. Breathe in that feeling. Rest in this space for as long as you need to.
3. Holding on to that feeling of love and being loved, repeat the following phrases (or phrases that have meaning for you.)
May I be held in Love.
May my heart be open.
May I awaken to the light of my own true nature.
May I be healed and at peace.
May I be a source of healing for all beings.
(Spend as much time as you need in this space and with these phrases, repeating them as desired.)
4. Bring to your heart a close friend or loved one. Extend this love in your heart toward them. Repeat these phrases with this loved one in your heart:
May you be held in Love.
May your heart be open.
May you awaken to the light of your own true nature.
May you be healed and at peace.
May you be a source of healing for all beings.
(Take the time you need or have in this space. Feel free to bring other loved ones and friends to mind, offering them your love and these blessings.)
5. Now extend your heart, as you are able, to those you don’t know well. An acquaintance, someone you see in passing. Holding their image in your heart, repeat these phrases.
May you be held in Love.
May your heart be open.
May you awaken to the light of your own true nature.
May you be healed and at peace.
May you be a source of healing for all beings.
6. Let’s expand our hearts to those who live in our neighborhoods, cities, our state, our country, all countries, to those who are suffering, to those who are joyful, to those who are grieving, to all beings…
Repeat these phrases as we hold and extend love as much as we are able…
May we be held in Love.
May our hearts be open.
May we awaken to the light of our own true natures.
May we be healed and at peace.
May we be a source of healing for all beings.
Adapted by Jessica Sanborn, September 2022
See, https://ggia.berkeley.edu/practice/loving_kindness_meditation;
https://mindworks.org/blog/lovingkindness-meditation-a-daily-script/
I have 4 x 6 cards available for each of these images.They are available in packs of 5 for $10. You can choose which cards you would like in each pack. If you are interested in cards, feel free to let me know.
Jessica Sanborn 