Mindfulnessinaction’s Blog
An interactive Mindfulness Meditation blogLoving-Kindness Meditation #1
This is by far one of my favorite Loving-Kindness Meditations. I found it in the book Buddhism in a Nutshell by Narada Mahathera.
This small book is one of the best I have read on Buddhism…Usually small books have that quality! I promise that if you practice this meditation a few times, you will notice the beginning of an amazing transformation in your mind; generated by your own thoughts and actions. This is the ultimate self improvement exercise!
This is easy to practice. When I first came across it I simply printed out the pages and taped them to the wall in my shrine room where they could be at eye level. Sitting still, I either would read this silently or out loud, just depending on the moment.
At any rate I am pasting the meditation in this post and you can download the entire ebook from my library, just click on the link, Buddhism in a Nutshell.
The actual meditation is found at the end of the book if you want to print it out directly from there. Otherwise enjoy!
Be well,
Rafael
Loving-kindness Meditation Practice:
Think thus:
My mind is temporarily pure, free from all impurities; free from lust, hatred and ignorance; free from all evil thoughts.
My mind is pure and clean. Like a polished mirror is my stainless mind. As a clean and empty vessel is filled with pure water I now fill my clean heart and pure mind with peaceful and sublime thoughts of boundless loving-kindness over-f lowing compassion, sympathetic joy and perfect equanimity.
I have now washed my mind and heart of anger, ill will, cruelty, violence, jealousy, envy, passion and aversion.
Think ten times:
May I be well and happy! May I be free from suffering, disease, grief, worry and anger! May I be strong, self-confident, healthy and peaceful!
Think thus:
Now I charge every particle of my system, from head to foot, with thoughts of boundless loving-kindness and compassion. I am the embodiment of loving-kindness and compassion. My whole body is saturated with loving-kindness and compassion. I am a stronghold, a fortress of loving-kindness and compassion. I am nothing but loving-kindness and compassion. I have sublimated myself, elevated myself, ennobled myself.
Think ten times:
May I be well and happy! May I be free from suffering, disease, grief, worry and anger! May I be strong, self-confident, healthy and peaceful!
Think:
Mentally I create an aura of loving kindness around me. By means of this aura, I cut off all negative thoughts, hostile vibrations. I am not affected by the evil vibrations of others. I return good for evil, loving-kindness for anger, compassion for cruelty, sympathetic joy for jealously. I am peaceful and well-balanced in mind. Now I am a fortress of loving-kindness, a stronghold of morality. What I have gained I now give unto others.
Think of all your near and dear ones at home, individually or collectively, and fill them with thoughts of loving-kindness and wish them peace and happiness, repeating May all beings be well and happy! …
Then think of all seen and unseen beings, living near and far, men, women, animals and all living beings, in the East, West, North, South, above and below, and radiate boundless loving-kindness, without any enmity or obstruction, towards all, irrespective of class, creed, color or sex.
Think that all are your brothers and sisters, fellow beings in the ocean of life. You identify with all. You are one with all. Repeat ten times, “May all beings be well and happy,” and wish them all peace and happiness.
In the course of your daily life try to translate your thoughts into action as occasion demands.
