LOVING-KINDNESS MEDITATION #1
May I be well, happy, and peaceful.
May no harm come to me.
May no difficulties come to me.
May no problems come to me.
May I always meet with success.
May I also have patience, courage, understanding and determination, to meet and overcome the inevitable difficulties, problems, and failures in life.
May my parents be well, happy, and peaceful.
May no harm come to them.
May no difficulties come to them.
May no problems come to them.
May they always meet with success.
May they also have patience, courage, understanding and determination, to meet and overcome the inevitable difficulties, problems, and failures in life.
May my relatives be well, happy, and peaceful.
May no harm come to them.
May no difficulties come to them.
May no problems come to them.
May they always meet with success.
May they also have patience, courage, understanding and determination, to
meet and overcome the inevitable difficulties, problems, and failures in life.
May my friends be well, happy, and peaceful.
May no harm come to them.
May no difficulties come to them.
May no problems come to them.
May they always meet with success.
May they also have patience, courage, understanding and determination, to meet and overcome the inevitable difficulties, problems, and failures in life.
May all persons who are strangers to me be well, happy, and peaceful.
May no harm come to them.
May no difficulties come to them.
May no problems come to them.
May they always meet with success.
May they also have patience, courage, understanding and determination, to meet and overcome the inevitable difficulties, problems, and failures in life.
May my enemies be well, happy, and peaceful.
May no harm come to them.
May no difficulties come to them.
May no problems come to them.
May they always meet with success.
May they also have patience, courage, understanding and determination, to meet and overcome the inevitable difficulties, problems, and failures in life.
May all living beings be well, happy, and peaceful.
May no harm come to them.
May no difficulties come to them.
May no problems come to them.
May they always meet with success.
May they also have patience, courage, understanding and determination, to meet and overcome the inevitable difficulties, problems, and failures in life.
LOVING-KINDNESS MEDITATION #2
Place your attention on your breath.
Think of yourself as your own best friend and let feelings of friendship and tenderness towards yourself arise in your heart.
Friendship towards yourself means caring, thinking kindly of yourself and wishing yourself to be free from suffering.
Let the feelings of friendship towards yourself pervade you from head to toe so you can feel the warmth of your friendship.
Allow yourself to be nurtured by this feeling.
Think of your loved ones, those nearest and dearest to you, and let the feelings of friendship that you felt towards yourself reach out to them.
Think of your good friends and let the warmth of friendship and loving-kindness arise in your heart. Fill each of your friend’s hearts with your caring, love and your availability as a good friend.
Think of your casual acquaintances and be their friend as well – let a close connection arise in your heart so that they too will be happy with your friendship.
Think of those you dislike or feel aversion towards – they also wish for peace and happiness. Let the warmth of friendship towards them enter your heart.
Imagine that your heart is expanding.
Allow people from near and far to enter your heart and feel the warmth of your friendship - let them feel your caring, love and concern for their well-being.
Continue to open your heart as much as possible, letting in as many people as you can.
Experience the great joy and peace from having feelings of friendship toward everyone.
May all living beings experience loving-kindness towards each other.
LOVING-KINDNESS CONTEMPLATION #3
Place your attention on your breath until you feel relaxed and centered.
Think of all the wonderful things in your life: this can include nutritious food, a nice place to live, a satisfying job or career, good health, a supportive family, close friends, and so forth – arouse deep gratitude in your heart for all these things.
Recognize the precious opportunity you have to hear deep spiritual teachings, the Dharma, and to practice meditation.
Arouse gratitude for the Buddha and all spiritual masters that have touched your life in some way.
Allow the gratitude to create an inner field of happiness and peace.
Think of your parents, whether they are alive or not, and extend gratitude to them for all they did for you; how they took care of you when you were an infant, how they feed you, clothed you, nursed you when you were ill, and gave so much of their life to help you become a mature adult.
Think of your loved ones and send them your heart-felt gratitude for all the love, care and support they have given to you over the years.
Think of your good friends and let them also feel your deep gratitude and love.
Think of your casual acquaintances – your neighbors, co-workers, and all those who provide service to you – your doctor, the person who delivers your mail, the shopkeepers, and so on – recognize how each person supports your life and extend gratitude to them.
Arouse gratitude for the pains and illnesses of your body, and for the difficult emotions in the mind – they are the best teachers of patience and compassion.
Think of a difficult person in your life and extend your gratitude for the exquisite and precious learning you receive from that person – be deeply thankful that he or she provides the opportunity to become aware of the reactive patterns that prevent you from living out of your heart.
Express your gratitude for your entire life – for the presence of the flowers, the trees, the planets, the stars, the animals, and for all humanity – allow gratitude to arise for all that life contains.
Allow your gratitude to become a source of deep contentment and peace – feel the peace within you and surrounding you.
“May all living beings live with gratitude, contentment and peace".