This Monday, practice loving kindness to extend goodwill to yourself and others. Send positive thoughts of love, kindness, and happiness to everyone around you, including yourself. It spreads positivity and you’ll feel more connected to others.
Try the following loving kindness meditation:
- Begin by focusing your thoughts and wishing yourself love and kindness by repeating “May I be happy, may I be well, and may I be at ease.”
- Next, think about people you love and interact with, then repeat, “May you be happy, may you be well, may you be at ease.”
- Lastly, broaden your focus to send positive wishes to your community – even to difficult people. Let the generosity of your spirit radiate feelings of goodwill for you – and everyone.
Loving kindness meditation has roots in Buddhism yet scientific research has shown that it can improve your overall happiness, outlook, and health. Loving kindness meditation joins compassion – concern for others, and empathy – seeing the world from another’s perspective. As a result, it can help you feel more connected to others and less isolated, which has longer-term benefits such as better mental and physical health.
The effects of the meditation also help you look beyond your own concerns, as you focus on positive feelings, such as joy and gratitude, creating a greater sense of satisfaction with life. It’s also a very simple meditation that can be done anywhere.
For a more specific loving kindness meditation, you may refer to a pre-written script or listen to an audio meditation, such as A Gift of Loving Kindness Meditation by Dr. Emma Seppala. Use loving kindness meditation this Monday to spread your wishes of happiness to everyone you know.
For more loving kindness audio meditations, try: