A Loving-Kindess Meditation for Connection

1. Sit comfortably, legs uncrossed unless you’re on a cushion.
Hands resting on thighs, chair arms, table or other furniture. You can close your eyes or leave them open. Put your attention on your your body and start by taking a few deep breaths.

2. Let your breath be natural.
We’ll be aware of the silent repetition of certain phrases with ourselves as the first recipient. You can use any variation of the phrases: be safe, be happy ,be healthy, live with ease.

3. You don’t have to have a special feeling.
Put all of your attention on one phrase at a time. If your mind wanders, or outside thoughts come in ,or you fall asleep, don’t get upset, just go back to breath and the phrases.

4. Bring to mind someone who we will call a benefactor.
Think of someone who has helped you--it can be loved one, friend, neutral person.. This is someone who makes you smile. Visualize them, say their name to yourself if you know it, feel their presence, look at them, and offer the phrases of loving-kindness to them. Even if the words aren’t ones you’d choose, that’s fine. May you be safe, may you be happy, may you be healthy, may you live with ease.

5. Now, have that benefactor figure offer loving-kindness back to you.
Be the recipient as your benefactor offers the phrases to you. May you be safe, may you be happy, may you be healthy, may you live with ease.

Different emotions may arise. You may feel gratef ul, or you may feel embarrassed. Whatever you feel, let it flow through you as you keep attention on repeating the phrases.

6. When you feel ready, open your eyes. Breathe naturally, sit for 30 seconds to one minute before getting up for your next activity.

Adapted from Sharon Salzberg