The Loving Kindness Meditation

The Loving Kindness prayer is a meditation that is practiced in Buddhism. It invites peace and well being for ourselves, for those whom we love, for strangers and even for those with whom we are in conflict. It is a practice which can bring peace and harmony to ourselves and also enlarge our hearts toward one another.

I find that when I begin my day with centering for a few moments and saying the loving kindness prayer, I create space within my heart and spirit for a bit more generosity, a bit more gentleness, a bit more acceptance of the other. I find I have a little more patience, a little more humor, and the world and its worries seems to weigh less heavily on me.

The meditation is simply the repetition of a few words, directed first toward oneself, then toward others, and eventually, to all beings in creation. You’ll find, if you look it up, that there are many variations in the words, but the intent is always the same.

Ready to try it?

Because we need to be kind, gentle and forgiving of ourselves before we can be those things with others, the loving kindness prayer begins with ourselves. And so I invite you to say these words in your mind, directing the intent toward yourself:

May I be filled with loving kindness.
May I be well.
May I be peaceful and at ease.
May I be happy.

Call to mind somebody that you care about--a good friend, or someone who's helped you in your life, someone who inspires you. Visualize that person, and then direct the phrases of loving kindness to that person.

May you be filled with loving kindness.
May you be well.
May you be peaceful and at ease.
May you be happy.

Think of someone you know who's having a difficult time right now. They've experienced a loss, painful feeling, a difficult situation. Visualize this person, and offer the phrases of loving kindness to them.

May you be filled with loving kindness.
May you be well.
May you be peaceful and at ease.
May you be happy.

Think of someone with whom you have been in conflict, or someone with whom you have had severe disagreements, maybe someone that you don’t like very well, or is difficult to be around. Visualize that person, and direct the phrases of loving kindness to them.

May you be filled with loving kindness.
May you be well.
May you be peaceful and at ease.
May you be happy.

Finally, direct the words of loving kindness to all of creation – to all people, all animals, all sentient beings everywhere.

May all beings be filled with loving kindness.
May all beings be well.
May all beings be peaceful and at ease.
May all beings be happy.



Feel free to change and adapt the words, to be more or less specific with how and where you direct the words of loving kindness. But always begin with yourself, so that your heart and spirit are opened enough to send the words of loving kindness with grace and with clear intent. Blessings will follow.