Lovingkindness is a mouthful. The masters use the concept to teach and spread compassion and love. When I stretch each morning, I say my lovingkindness prayer. It slows me down and puts me in a meditative state. I have modified this meditation to my liking.
As I sit on the floor and pull my toes toward my chest, I say silently, sometimes out loud:
May I be safe.
May I be happy.
May I be healthy.
May I live with ease.
Then I pray for:
People I love – my beloveds at home (by name), my parents and ancestors (adding, may the ancestors go toward and bath in the Light), my extended families, friends, and colleagues.
May you be safe.
May you be happy.
May you be healthy.
May you live with ease.
People I’m neutral toward – the shop keepers, the homeless, the mailman, those who suffer in sickness and war…
[Say the phrases above, May you be safe…]
People I dislike – those who lie, abuse, wage wars, poison our air…
[Say the phrases above, May you…]
Our environment – the sun, moon, earth, water, air, every plant and living being on this planet.
As I let go of the tension in my back, we let go of the tension in Mother Earth:
May we be safe.
May we be happy.
May we be healthy.
May we live with ease and PEACE.
Over time, this meditation has softened my heart. Try it. See if it increases goodwill and gratitude toward yourself and all beings in the Universe. Even when they mess with you.
Please share what meditation or prayers work for you too.
My favorite music for meditation, it also relaxes many people when I give Reiki (with samples).
More on meditation from Sharon Salzberg, a well-know teacher, author: