This is my simple Metta, or “Loving Kindness” meditation (LKM). I learned of LKM from a yoga teacher years ago, and it popped up in a mindfulness pregnancy app I used during one of my pregnancies throughout my infertility journey.* It is a highly effective meditation that has gotten me through some really tough times. In my experience, you can do this anywhere! While you’re in the shower, while the dental hygienist cleans your teeth, at the checkout line at the grocery store, as you fold the laundry, lying in bed and trying to sleep… no special prep or props required!
First, direct the phrases/thoughts/intentions at a pure loving person. Your child, the Dalai Lama, your best friend, your spouse… whoever warms you and fills your love cup.
Second, you direct the phrases/thoughts/intentions at a person you have difficulties with, or who needs these intentions. Or a people… this could be your partner, Syrian refugees, a friend with an illness, republicans… Someone that really needs love and kindness.
Third, direct the phrases/thoughts/intentions to yourself:
May I be safe and protected,
May I be healthy in body and mind,
May I be happy,
May I live in comfort and in peace.
Finally, direct them at all humankind:
Loving Kindness is one way I can get through the rough days. I hope it helps you, too.