Practice lovingkindness meditation from "summary" of The Complete Idiot's Guide to Zen Living by Gary R. McClain,Eve Adamson
Lovingkindness meditation is a practice that involves cultivating feelings of love and compassion towards oneself and others. This practice is a key component of Zen living, as it helps to develop a sense of interconnectedness and empathy with all beings. The goal of lovingkindness meditation is to foster feelings of goodwill and kindness, which can help to reduce feelings of anger, resentment, and judgment towards oneself and others. To practice lovingkindness meditation, find a quiet and comfortable place to sit or lie down. Close your eyes and take a few deep breaths to center yourself. Begin by focusing on yourself and silently repeating phrases of lovingkindness, such as “May I be happy, may I be healthy, may I be safe, may I live with ease.” Repeat these phrases for a few minutes, allowing yourself to truly feel the sentiments behind them. Once you have cultivated feelings of lovingkindness towards yourself, you can begin to extend these feelings towards others. Visualize someone you care about deeply and silently repeat the phrases of lovingkindness for them, such as “May you be happy, may you be healthy, may you be safe, may you live with ease.” Allow yourself to feel the warmth and compassion you have for this person. As you become more comfortable with the practice, you can begin to extend lovingkindness towards others, including those you may have difficulties with. Visualize these individuals and silently repeat the phrases of lovingkindness for them, sending out feelings of compassion and goodwill. Remember that lovingkindness meditation is not about changing others, but about changing your own attitudes and reactions towards them.- Compassion, and empathy in your daily life. By fostering a sense of interconnectedness with all beings, you can develop a greater sense of peace and harmony within yourself and with others. Start incorporating lovingkindness meditation into your daily routine and observe the positive effects it can have on your overall well-being.
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