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LovingKindess Meditation

LovingKindness meditation is about learning to develop compassion. LovingKindness practice is about unconditional acceptance and compassion for oneself and others. There should be no expectation for reciprocity; it is simply opening oneself up to the idea of kindness, goodwill, and warmth towards oneself and others. Cultivating this essential attitude is integral to wellbeing and flourishing.

Daily use of this practice can help you to expand your awareness of belonging and connectedness.

Meditation on Lovingkindness

Mindfulness Meditation, CD Series 3, Jon Kabat-Zinn

In this meditation on lovingkindness, allow yourself to switch from the usual mode of doing to a mode of non-doing. Of simply being. As your body becomes still, bring your attention to the fact that you are breathing. And become aware of the movement of your breath as it comes into your body and as it leaves your body. Not manipulating the breath in any way or trying to change it. Simply being aware of it and of the feelings associated with breathing. And observing the breath deep down in your belly. Feeling the abdomen as it expands gently on the inbreath, and as it falls back towards your spine on the outbreath. Being totally here in each moment with each breath. Not trying to do anything, not trying to get any place, simply being with your breath. Giving full care and attention to each inbreath and to each outbreath. As they follow one after the other in a never ending cycle and flow. If distracting thoughts arise, acknowledge them, then return to the practice.

And now bringing to mind someone for whom you have deep feelings of love. Seeing or sensing this person and noticing your feelings for them arise in your body. It may be simply a smile that spreads across your face, or your chest becomes warm. Whatever the effects, allow them to be felt.

Now letting go of this person in your imagination, and keeping in awareness the feelings that have arisen.


Bring yourself to mind now. And seeing if you can offer lovingkindness to yourself, by letting these words become your words…

May I be safe and protected, and free from inner and outer harm

May I be happy and contented

May I be healthy and whole, to whatever degree possible

May I experience ease of well-being

And noticing the feelings that arise and letting them be, as you look within yourself with mindfulness and equanimity.


When you are comfortable, try offering lovingkindness to someone who supports you, who has always “been on your side.” Bringing this person to mind, imagining them perhaps across from you, and letting these words become your words…

May you be safe and protected, and free from inner and outer harm

May you be happy and contented

May you be healthy and whole, to whatever degree possible

May you experience ease of well-being


Once your feelings flow easily to a loved one, turn your attention now to someone with whom you have difficulty – it’s best not to start with the most difficult person, but perhaps someone who brings up feelings or irritation or annoyance. And seeing if you can let these words become your words as you keep this person in awareness…

May we be safe and protected, and free from inner and outer harm

May we be happy and contented

May we be healthy and whole, to whatever degree possible

May we experience ease of well-being

Notice the sensations and feelings that arise within you. And seeing if you can just allow them and let them be.


And now bringing to mind the broader community of which you are a part. You might imagine your family, your workmates, your neighbours.  or fan out your attention until you include all persons and creatures on the planet. And including yourself in this offering of lovingkindness, as you let these words become your words…

May we be safe and protected, and free from inner and outer harm

May we be happy and contented

May we be healthy and whole, to whatever degree possible

May we experience ease of well-being

Notice the sensations and feelings that arise within you.


And now fan out your attention until you include all persons and creatures on the planet. And including yourself in this offering of lovingkindness, as you let these words become your words…

May we be safe and protected, and free from inner and outer harm

May we be happy and contented

May we be healthy and whole, to whatever degree possible

May we experience ease of well-being

Notice the sensations and feelings that arise within you.


And now include the entire planet as the focus of your offering of lovingkindness, including yourself in this offering, as you let these words become your words…

May we be safe and protected, and free from inner and outer harm

May we be happy and contented

May we be healthy and whole, to whatever degree possible

May we experience ease of well-being

Notice the sensations and feelings that arise within you. Sitting with them for a few moments until you are ready to end the practice.