Loving-Kindness is wanting others to be happy. It is a natural quality of mind, but until we develop it through meditation and other practices, it remains limited, reserved for a few select individuals — usually those we are attached to. Genuine love is universal in scope, extending to everyone, without exception.
We may have certain issues or problems with others, but it is important to eventually resolve them in order to progress in life. You will have to be patient, though. It can take a long time to resolve these problems and come to terms with them. If the emotions involved are very deep and painful, it is a good idea to seek professional help as well.
Benefits
- Helps building relationships
- Reduces stress levels
- Self acceptance
- Self love
- Resolves issues with other people
The practice
Sit comfortably. Relax your body and mind and let all thoughts and worries subside. Mindfully observe your breath until you are calm and your awareness is focused in the here-and-now. Next, follow the below mentioned points:
- Start by imagining all living beings around you: your mother is on your left, your father on your right, and other friends and relatives around you. Visualise in front of you those you dislike or who have hurt you.
- Now generate a feeling of love in your heart. You can do this by thinking of someone you love and letting your natural, positive feelings for this person arise. Imagine your love as a warm, bright light; not physical but pure energy glowing in your heart.
- Before you can truly love others, you need to love yourself. Loving yourself means accepting yourself as you are, with your present faults and shortcomings. Recognise that you have the potential to overcome these problems. Wish yourself all the happiness and goodness there is. Imagine that the warm energy in your heart expands until it completely fills your body and mind.
- Many of us have a habit of being critical, judgemental, even angry towards ourselves. So, it will take time. Be patient. Be kind. Say to yourself, “May I be happy!”
- Now meditate on love for others. Start with your family and close friends sitting near you. Say these words to them: “May you be happy!” Imagine the warm, luminous energy radiating from your body, touching them and filling their bodies and minds, bringing them the happiness they wish for. It’s fine if you actually don’t feel the love. Simply repeat this. In time the feeling will come.
- Turn your attention to the people in front of you, those you have difficulty with. Contemplate that they also need and deserve your love. Think, and try to feel sincerely: “May you be happy!” Imagine that the radiant energy of love flows from your heart to them and they experience the happiness they wish for.
- Continue to send your positive warm feelings out to everyone around you, into the world. Wish everyone happiness. That their suffering disappears and their minds become peaceful and clear. Concentrate on this feeling of love.
Conclude the session by thinking that you definitely have the potential to love everyone, even those who annoy or hurt you, and those you don’t even know. Generate a strong wish to work on your own shortcomings, your own emotions. Experience love inside you. Carry this feeling with you wherever you go.
Kalampedia 