“There is really no natural limit to the practice of loving kindness in meditation or in one’s life. It is an ongoing, ever-expanding realization of interconnectedness. It is also its embodiment. When you can love one tree or one flower or one dog or one place, or one person or yourself for one moment, you can find all people, all places, all suffering, all harmony in that one moment. Practicing in this way is not trying to change anything or get anywhere, although it might look like it on the surface. What it is really doing is uncovering what is always present. Love and kindness are here all the time, somewhere, in fact, everywhere…
Make sure that you are not trying to help anybody else or the planet. Rather, you are simply holding them in awareness, honoring them, wishing them well, opening to their pain with kindness and compassion and acceptance.”
– Jon Kabat-Zinn, Wherever You Go, There You Are
Soften your mind and heart, bring attention to your breath, and send this blessing inward, because all loving kindness starts with loving ourselves first. Then send the blessing of loving kindness out to those close to you, then out to the world. This is my version of the meditation – change the words to suit your needs.
May I be filled with loving kindness.
May I be well in body and mind.
May I be happy, truly happy and free.
May I be safe, healthy and aligned.
May I be peaceful, joyous, and at ease.
May I be guided, loved and supported.
May I accept myself just as I am.
May I know the natural joy of being alive.