Dating back 2500 years, the Loving Kindness meditation teaches us how to send love and light to ourselves and others. Buddhists still practice a version of the meditation today. It struck me how powerful this mediation could be for those striving to have healthy relationships with themselves and others. From a place of meditation, we are choosing to practice love in our minds, not based on whether others, or ourselves, "deserve" it, but because we recognize that love is more healing in this world than judgment, hatred, or fear.
According to Quantum DNA Evolution, Luke Smith, “A scientifically controlled study conducted by German researchers at the University of Kassel has shown that while the chest area of an average person emits only 20 photons of light per second, someone who meditates on their heart center and sends love and light to others emits an amazing 100,000 photons per second. That is 5000 times more than the average human being. Numerous studies have also shown that when these photons are infused with a loving and healing intent, their frequency and vibration increases to the point where they can literally change matter, heal disease, and transform negative events.”
Today, I’d like to teach you a version of the Loving Kindness Meditation that expands your meditation to include yourself, your friends and family, those who trigger you and the entire world.
Begin by finding a place to sit comfortably with your eyes closed and pay attention to your breath. The inhalation and the exhalation for one minute…letting random thoughts go effortlessly and without judgment. Then, whisper these words slowly over and over in your mind: May I be filled with loving kindness. May I be well. May I be peaceful and at ease. May I be happy and free. (Say it at least twice or longer if your mind tells you to keep going.)
Then imagine that love extending beyond yourself to those you love. For example I think of my sisters, Marie and Helen and say, "May Marie be filled with loving kindness. May she be well. May she be peaceful and at ease. May she be happy and free. May Helen be filled with loving kindness. May she be well. May she be peaceful and at ease. May she be happy and free.
When you feel ready, picture love extending out even more to the next circle of people in your life, whether that be people you work with, your neighbors, or your distant relatives. Say again to yourself: "May (name them) be filled with loving kindness. May (she/he/they) be well. May (she/he/they) be peaceful and at ease. May (she/he/they) be happy and free. Again, do this as long as your instinct tells you to.)
Next, I invite you to think of people who trigger you—heaven knows our country has been triggered by one side of the aisle or the other. Think in terms of people you're having a hard time forgiving, people who annoy you, people you're no longer friends with, and people who have hurt you. Say to yourself: "May (name them) be filled with loving kindness. May (she/he) be well. May (she/he) be peaceful and at ease. May (she/he) be happy and free.
Finally, I would like you to visualize your love going out from your heart to surround the world. Think of a violet light circling the world. For one moment feel what it feels like to simply put love out there-- to everyone, to anyone. Hear it as gift from yourself to the world. Just think to yourself for as long as you wish:May the world be filled with loving kindness. May it be well. May it be peaceful and at ease. May all of our world be happy and free.
Keep in mind that even if you don’t “feel” the words, they are working. Our brain is wired to believe our thoughts. When you think loving thoughts, even if it doesn’t feel authentic or easy, it is working on your subconscious. You are not obligating yourself to anything, letting anyone off the hook, or justifying bad behavior.
This meditation is more for us than it is for them.
So open your heart to the world with the Loving Kindness Meditation once a week and you’ll be giving yourself, your family, friends and people throughout the world a generous gift.