Practicing meditation every day can help keep us calm, healthy and focused.

One of my favorite meditations is a variation of the Metta, or lovingkindness, meditation.

Start by focusing on yourself; it’s not selfish, it’s necessary to love and treat ourselves well so that we can treat others the same way.

Repeat silently to yourself until you feel it in your heart:

“May I be safe.
May I be happy.
May I be at peace.
May I be filled with lovingkindness.”

Then move on to someone who you love and feel very special about. It can be a parent, child, significant other, a favorite pet… you get the picture. Visualize them completely in your mind and repeat the meditation above, inserting them into where you previously said “I”. This is a fairly easy exercise for most of us.

The next part is more challenging. Think of someone who you aren’t fond of, for whatever reason. Picture that person in your mind, and then direct the lovingkindness meditation toward them. While it’s not easy to practice this meditation, it can be transformative and healing.

Finally, direct the lovingkindness meditation to all beings. You can picture in your mind’s eye the globe if that helps. Replace “I” with “all beings”, and repeat as often as you like.

Sit quietly for a few moments before opening your eyes.


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